Weight Equivalents: Lettuce

Leaf Lettuce

Article by Gil "hannaone"
© Copyright 2007-2023. All rights reserved.

Image by hannaone: Lettuce in Garden 
Weight information obtained from USDA food database

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Historically, it is believed that lettuce originated in Egypt where it underwent selective breeding to yield larger edible leaves. From there, it likely made its way into other regions such as Greece, Italy, the Roman Empire, and eventually reached distant lands like China and the Americas. The Romans were responsible for introducing lettuce to Western Europe as they traveled westward. However, upon reaching Britain, there was a mistaken belief among women that consuming too much lettuce could lead to infertility.

During the fifth century, stem lettuce was first documented in China, where it was uniquely cultivated with a thick, crunchy stem ideal for cooking. This versatile vegetable is known by various names such as celtuce, Chinese lettuce, or asparagus lettuce. In Korean cuisine, leafy lettuce is typically used in Ssam style dining to create wraps for meats, seafood, fish, and other dishes, often accompanied by a dollop of ssamjang. While there are numerous types of lettuce available, the most popular varieties include Leaf, Head, and Cos (Romaine).

In 2015, a crew aboard the International Space Station had the opportunity to taste locally-grown lettuce for the first time. The lettuce, called Outredgeous, was a cultivar of bright-red romaine and could be enjoyed as either young or mature leaves. It was grown entirely on board the station in a collapsible growth chamber nicknamed Veggie, using "rooting pillows" and LED lights. Accompanied by an oil-and-vinegar dressing, the astronauts were delighted by their space salad.

Some Types:
Leaf Lettuce (Batavia lettuce, French crisp, summer crisp, leaf lettuce, looseleaf lettuce)
Romaine (Cos lettuce)
Butter Lettuce (Bibb lettuce, Boston lettuce, butterhead lettuce)
Little Gems (Bibb lettuce, Boston lettuce, butterhead lettuce)
Iceberg Lettuce (Crisphead lettuce)
Arugula (Rocket, rucola, rugula, roquette)

Check out these recipes:
Korean Meat Dishes - Bulgogi Sangchu Ssam
Korean Meat Dishes - Kalbi Songalag, a Kalbi Variation
Korean Meat Dishes - Air Fried Ssamgyeopsal 


Lettuce, Iceberg
Head, Large

755g 26.6oz
Head, Medium
6" Dia
539g 19oz
Head, Small

324g 11.4oz
Leaf, Large

15g 0.5oz
Leaf, Medium

8g 0.3oz
Leaf, Small

5g 0.2oz
Cup, Shredded

72g 2.5oz
Lettuce, Butterhead, Boston, and Bib
Head
5" Dia
163g 5.7oz
Leaf Large

15g 0.5oz
Leaf, Medium

7.5g 0.3oz
Leaf, Small

5g 0.2oz
Cup, Shredded or Chopped

55g 1.9oz
Lettuce, Cos or Romaine
Head

626g 22oz
Leaf, Outer

28g 1oz
Leaf Inner

6g 0.2oz
Cup, Shredded

47g 1.7oz
Lettuce, Green Leaf
Head

360g 12.7oz
Leaf, Outer

24g 0.8oz
Leaf, Inner

4.8g 0.2oz
Cup, Shredded

36g 1.3oz
Lettuce, Red Leaf
Head

309g 10.9oz
Leaf, Outer

17g 0.6oz
Leaf, Inner

2.6g 0.1oz
Cup, Shredded

28g 1oz
Conversion from grams to ounce: 28.3495231g (rounded to 28.35)= 1 oz
Ounces shown are rounded up or down to the nearest tenth of an ounce.



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Vegetable Seeds on Amazon
Nutrition Facts - Iceberg Lettuce
Portion Size 1 Small Head324 g
Amount Per Portion45
Calories
% Daily Value *
Total Fat 0.5g 1 %
   Saturated Fat 0.1g 0 %
Sodium 32mg 1 %
Total Carbohydrate 9.6g 3 %
   Dietary Fiber 3.9g 14 %
   Sugar 6.4g
Protein 2.9g 6 %
Vitamin D 0mcg 0 %
Calcium 58mg 4 %
Iron 1.3mg 7 %
Potassium 457mg 10 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Lettuce, Butterhead
Portion Size 1 average head55 g
Amount Per Portion7.2
Calories
% Daily Value *
Total Fat 0.1g 0 %
Sodium 2.8mg 0 %
Total Carbohydrate 1.2g 0 %
   Dietary Fiber 0.6g 2 %
   Sugar 0.5g
Protein 0.7g 1 %
Vitamin D 0mcg 0 %
Calcium 19mg 1 %
Iron 0.7mg 4 %
Potassium 131mg 3 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Lettuce, Cos or Romaine
Portion Size 1 average head626 g
Amount Per Portion106
Calories
% Daily Value *
Total Fat 1.9g 2 %
   Saturated Fat 0.2g 1 %
Sodium 50mg 2 %
Total Carbohydrate 21g 8 %
   Dietary Fiber 13g 46 %
   Sugar 7.5g
Protein 7.7g 15 %
Vitamin D 0mcg 0 %
Calcium 207mg 16 %
Iron 6.1mg 34 %
Potassium 1546mg 33 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Lettuce, Leaf, Green
Portion Size 1 average head360 g
Amount Per Portion54
Calories
% Daily Value *
Total Fat 0.5g 1 %
   Saturated Fat 0.1g 0 %
Sodium 101mg 4 %
Total Carbohydrate 10g 4 %
   Dietary Fiber 4.7g 17 %
   Sugar 2.8g
Protein 4.9g 10 %
Vitamin D 0mcg 0 %
Calcium 130mg 10 %
Iron 3.1mg 17 %
Potassium 698mg 15 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Lettuce, Leaf, Red
Portion Size 1 average head309 g
Amount Per Portion40
Calories
% Daily Value *
Total Fat 0.7g 1 %
   Saturated Fat 0.1g 0 %
Sodium 77mg 3 %
Total Carbohydrate 7g 3 %
   Dietary Fiber 2.8g 10 %
   Sugar 1.5g
Protein 4.1g 8 %
Vitamin D 0mcg 0 %
Calcium 102mg 8 %
Iron 3.7mg 21 %
Potassium 578mg 12 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Little Gems
Portion Size 3 ounce serving85 g
Amount Per Portion20
Calories
% Daily Value *
Total Fat 0.1g 0 %
Sodium 15mg 1 %
Total Carbohydrate 3g 1 %
   Dietary Fiber 2g 7 %
   Sugar 1g
Protein 2g 4 %
Calcium 20mg 2 %
Iron 1.3mg 7 %
Potassium 300mg 6 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

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