The exact number for how many calories are in 1 baby gem lettuce can vary slightly depending on its exact size and brand, but it consistently remains one of the lowest-calorie foods available. Typically, a single baby gem lettuce head or heart weighs around 40-50 grams, putting its caloric value in the single digits for most cases.
Calorie Breakdown of Baby Gem Lettuce
Baby gem lettuce is predominantly water, which accounts for its low energy density. The few calories it does contain come from a small amount of carbohydrates and protein, while fat content is minimal.
- Carbohydrates: The primary source of the few calories, mostly from natural sugars and fiber.
- Protein: A small amount of protein is present, contributing to general nutrition.
- Fat: Virtually fat-free, making it an excellent choice for a low-fat diet.
Nutritional Value Per 100g Comparison
To better understand its nutritional profile, here is how baby gem lettuce compares to other popular leafy greens per 100-gram serving.
| Nutrient | Baby Gem Lettuce (approx. per 100g) | Romaine Lettuce (approx. per 100g) | Iceberg Lettuce (approx. per 100g) |
|---|---|---|---|
| Calories | 14-16 kcal | 17 kcal | 16 kcal |
| Protein | 0.8g - 1.2g | 1.23g | 0.9g |
| Carbohydrates | 1.3g - 1.7g | 3.28g | 2.0g |
| Fat | 0.1g - 0.5g | 0.3g | 0.1g |
| Fiber | 0.9g - 1.5g | 1.19g | 0.9g |
As the table indicates, baby gem lettuce is on par with other lettuces in terms of caloric and macronutrient content, all of which are very low.
Health Benefits of Baby Gem Lettuce
Beyond just its minimal calories, this miniature lettuce variety packs a punch of essential nutrients and benefits:
- Rich in Vitamins: It's an excellent source of vitamins A, C, and K, vital for vision, immune function, and bone health.
- High Water Content: This helps with hydration and contributes to a feeling of fullness, which is great for appetite control.
- Minerals: Contains beneficial minerals such as potassium, calcium, magnesium, and iron.
- Antioxidants: The presence of beta-carotene and other antioxidants can help protect your cells from damage caused by free radicals.
- Digestive Health: The fiber content aids healthy digestion and can promote gut regularity.
Ways to Enjoy Baby Gem Lettuce
The crisp texture and sweet flavor of baby gem lettuce make it incredibly versatile.
Raw Applications
- Classic Salads: Use the whole leaves as a base for any salad. Their cup shape makes them perfect for holding toppings and dressing.
- Wraps and Boats: Replace tortillas or bread with the sturdy leaves for a low-carb, crunchy alternative.
- Snacking: Enjoy them on their own with a light dip or hummus.
Cooked Applications
- Grilling/Sautéing: The leaves can be halved, brushed with oil, and griddled or sautéed for a unique, warm side dish.
- Stir-fries: Add chopped baby gem lettuce at the very end of a stir-fry for a quick wilt and extra crunch.
Conclusion
In summary, one baby gem lettuce is a very low-calorie food, typically containing 7-10 calories per head. It's a fantastic choice for those monitoring their calorie intake while still wanting to consume nutrient-dense vegetables. With high water content, fiber, vitamins, and minerals, it's a healthy addition to almost any diet, providing volume and crunch with minimal energy cost.
Citations
- Verdimed, S.L. "Little Gem, our tasty miniature."
- Tesco. "Tesco Little Gem Lettuce Twin Pack Nutrition."
- MyFoodDiary.com. "FreshDirect Little Gem Lettuce Nutrition Facts."
- TheFruitBowl.uk. "Little Gem Lettuce – Perfect for Healthy Salads and Wraps."
- Ted's Veg. "Little Gem Lettuce | Ted's Veg."
