Butter Lettuce Nutrition Facts, Health Benefits and Recipes

Exploring the Nutrition and Health Benefits of Butter Lettuce

Crisp, tender butter lettuce is increasingly popular for salads and wraps. With its mild, sweet flavor and versatile leaves, it makes a great base for healthy creations. But how does butter lettuce actually stack up nutritionally?

What is Butter Lettuce?

Butter lettuce, also called Boston or Bibb lettuce, is a variety of lettuce featuring broad, rounded leaves that form a loose head. Its soft green leaves have a delicate, almost buttery texture.

There are slight differences between Boston and Bibb lettuce varieties. Boston lettuce generally has smaller leaves, while Bibb lettuce produces larger, thicker leaves and a fuller head.

Butter lettuces belong to the Latuca sativa L. species and are related to other lettuces including romaine and iceberg. However, butter lettuce is sometimes categorized not as a head lettuce but instead as a loose leaf lettuce since it doesn't form a tight, compact head.

Butter Lettuce Nutrition Facts

Butter lettuce is very low in calories and rich in beneficial nutrients. Some of its top nutrients and their daily values (based on a 2,000 calorie diet) in 1 cup (55 grams) of shredded butter lettuce include:

• Calories: 8
• Total fat: 0g
• Sodium: 4mg
• Carbohydrates: 2g
• Dietary fiber: 1g (3% DV)
• Sugars: 1g
• Protein: 1g
• Vitamin A: 769IU (15% DV)
• Vitamin C: 4mg (7% DV)
• Vitamin K: 57g (72% DV)
• Folate: 27g (7% DV)
• Potassium: 158mg (5% DV)

With just 8 calories per serving, butter lettuce offers bulk and volume without packing in the calories. It delivers fiber for digestive and heart health, disease-fighting antioxidants from vitamins A and C, bone supporting vitamin K, and useful amounts of folate and potassium.

Benefits of Butter Lettuce

Regularly eating lettuce, including the butter variety, provides many potential wellness perks. Some top benefits of adding more butter lettuce into your diet can include:

Supports Weight Loss

Butter lettuce is extremely low in calories and rich in water and fiber, making it very low in calorie density. Replacing some of the starchy sides, processed snacks, or sugary desserts in your diet with nutrient-packed butter lettuce is an easy way to cut calories for weight control.

The high water and fiber content helps butter lettuce add bulk and volume, promoting feelings of satiety as well. This makes it more likely you'll eat fewer calories overall.

Detoxification

With almost a full days worth of vitamin K per serving, butter lettuce may help support the function of your kidneys and liver. These organs play key roles in cleansing and removing toxins and waste from your blood and tissues.

Supports Heart Health

Butter lettuce provides a source of folate and potassium, two nutrients important for protecting cardiovascular health. Getting enough folate and potassium from sources like lettuce can help manage blood pressure and cholesterol levels.

May Have Anti-Cancer Properties

Lettuces feature carotenoid antioxidants, including beta-carotene which the body converts into vitamin A. Research indicates carotenoids play important roles inhibiting the development and spread of certain cancer cells.

Additionally, the high antioxidant content of butter lettuce may help prevent or repair cell damage linked to chronic disease development.

Skin and Eye Health

Rich in both vitamins A and C, butter lettuce provides nutrients vital for building healthy mucous membranes, connective tissues, and blood vessels. This helps maintain healthy, vibrant skin and bright eyes.

Bone Strength

A cup of butter lettuce packs 72% of the Daily Value for vitamin K. This critical nutrient supports bone mineral density and helps regulate proper calcium balance. Getting enough vitamin K is especially important for post-menopause women at risk for fractures and osteoporosis.

Comparing Butter Lettuce to Other Lettuce Varieties

How does butter lettuce compare nutrition-wise to some other popular lettuce varieties like romaine, iceberg, green leaf, and red leaf lettuce?

All lettuce types are packed with water and low in calories. Butter lettuce stands out for having the lowest calorie count of these common salad lettuces.

Butter lettuce also provides a higher proportion of many key nutrients compared to the calories it delivers. Thanks to its bountiful vitamin K content, it offers one of the highest nutritional values across lettuce types.

Green Leaf Lettuce

Like butter lettuce, green leaf lettuce delivers generous amounts of vitamins A, K, and C. It has slightly more calcium, but less potassium than butter lettuce and a similar fiber content.

Red Leaf Lettuce

Red leaf lettuce contains useful levels of antioxidants, including 25% of the daily vitamin A value per serving. However, it doesnt compare to butter lettuce for vitamin C, vitamin K, folate or potassium levels.

Romaine Lettuce

Both butter lettuce and romaine offer stellar nutrition. Romaine delivers more fiber and over double the amount of vitamin C. Yet with almost triple the daily vitamin K content, butter lettuce still comes out a winner in that department.

Iceberg Lettuce

Crisp iceberg lettuce makes up the majority of lettuce consumed in America but trails behind other salad greens like butter lettuce in nutritional value. With very little fiber, vitamins or minerals by comparison, its water and texture remain its biggest assets.

Delicious Butter Lettuce Recipes and Uses

Wondering how to eat more butter lettuce or use it in meals? Because of its delicately sweet flavor and flexible, tender texture, butter lettuce suits both raw preparations and gentle cooking.

Try butter lettuce any time you'd use another lettuce variety in recipes or meals. Some cooking ideas include:

Butter Lettuce Salad Ideas

• BLT salad with butter lettuce, tomato, bacon crumbles, shredded cheese, ranch dressing
• Chopped Grecian salad with butter lettuce, olives, cucumbers, feta, tomatoes, onion, lemon vin.
• Steak salad topped with strips of grilled steak, butter lettuce, avocado, onion, bleu cheese
• Mediterranean butter lettuce salad with chickpeas, bell peppers, olives, fresh herbs
• Taco salad bowl served in butter lettuce wraps or crowns instead of tortilla shells

Sandwiches, Tacos, and Wraps

Use large butter lettuce leaves in place of starchier wraps or buns for low carb options:

• Lettuce wraps with chicken, hoisin sauce, and vegetables
• Fish tacos served in butter lettuce shells
• Vegetarian fajita wraps using grilled zucchini, onions, and bell peppers
• Chipotle chicken sandwiches with sliced avocado and garlic aioli sauce wrapped in lettuce leaves

Warm Butter Lettuce Dishes

• Sauteed butter lettuce with garlic, olive oil, sea salt, black pepper
• Gently braised butter lettuce served warm in broth-based soups
• Butter lettuce stir fried with shrimp, ginger, bell peppers, mushrooms and tamari

Selecting, Handling, and Storing Butter Lettuce

Take advantage of the peak season for butter lettuce from spring until early fall. Look for fresh, perky green leaves with no dark spots or sliminess.

Because it's so perishable and delicate, proper storage matters. Wash leaves just before serving and pat dry with towels or spin in a salad spinner. Wrap unwashed leaves in damp paper towels and store in a plastic bag in the refrigerator for up to one week.

Butter lettuce holds up better to heat than many other lettuce varieties. However, overcooking causes it to turn dark and lose both texture and nutrients. Use gentle cooking applications to preserve its fresh appeal.

Should You Eat Lettuce Every Day?

Lettuces including Boston, Bibb, and butter lettuce provide an excellent source of hydration and top up your intake of beneficial antioxidants like vitamin C, beta-carotene, and anthocyanins. Unlike many veggies, lettuce supplies significant amounts of omega-3 fatty acid alpha-linoleic acid (ALA) as well.

Enjoying lettuce daily offers anti-inflammatory and disease-preventing benefits. Swap out iceberg now and then for more vitamin rich Boston or Bibb lettuce. Use butter lettuce leaves as edible vessels for healthy sandwiches, tacos, wraps and more. With just 8 calories a cup but an abundance of nutrition, it's a fantastic way to fill up on the good stuff!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.