Go for 2amp;5 Logo: Vegie man
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Go for 2 Fruit & 5 Veg Logo
Fruit
Vegie
Salads, sandwiches, soups, pasta sauces, stir-fries and vegetable side dishes.
Iceberg: firm green head with crisp, unblemished leavesButter crunch: soft, buttery and loosely-packed leavesMignonette: soft maroon-green head with unblemished, loosely packed leavesCos: crisp, elongated leaves tightly wrappedOakleaf: curly leaf-shaped red leavesCoral (Green or red): small with curly green-purplish leaves and slightly bitter tasteRocket: intense green colour and strong flavourChicory: outer leaves are green and bitter; pale inner leaves are tender and mildRadicchio: ruby red miniature leaf with a slightly bitter flavourWatercress: dark green, clover-like leaves with refreshing, peppery flavour
Choose lettuce that is firm with crisp leaves. Check for decay at stem end.
Storage
In an airtight bag in refrigerator crisper. Use as soon as possible after purchase. Store the outer leaves of whole lettuce separately and add to soups.
Tear off leaves. Rinse well in cold water to remove grit, shake to dry.
Serving suggestion
Roll any tasty salad combination with sliced chicken, cucumber and mango chutney in a large lettuce leaf to enclose. Slice open a long bread roll, spread with labneh or cottage cheese and lay the enclosed salad inside the roll. Wrap tightly in cling film and pack in lunchbox with apple and a frozen fruit juice.
Common Lettuce
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Fat free |
|
Low sugar |
|
Very low salt |
One cup of iceberg lettuce provides one serve of vegetables.
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NUTRITION INFORMATION
Serving size: 1 cup, 58g
|
||
| Quantity per serving | Quantity per 100g | |
| Energy | 23.2 kJ | 40.0 kJ |
| Protein |
0.6 g |
1.0 g |
| Fat -saturated |
0.1 g 0.0 g |
0.1 g 0.0 g |
| Carbohydrate -sugars |
0.2 g 0.2 g |
0.4 g 2.3 g |
| Fibre | 0.9 g | 1.5 g |
| Sodium | 15.1 mg | 26.0 mg |
*Recommended Dietary Intake
Lettuce, common, raw, 1 cup (shredded/chopped), 58g
Nutrition Information
Lettuce Cos
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Low fat |
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Low sugar |
|
Very low salt |
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Contains vitamin C |
One cup of cos lettuce provides one serve of vegetables.
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NUTRITION INFORMATION
Serving size: 1 cup, 58g
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||
| Quantity per serving | Quantity per 100g | |
| Energy | 46.4 kJ | 80.0 kJ |
| Protein |
0.8 g |
1.4 g |
| Fat -saturated |
0.2 g 0.0 g |
0.3 g 0.0 g |
| Carbohydrate -sugars |
1.0 g 1.0 g |
1.8 g 1.8 g |
| Fibre | 1.0 g | 1.8 g |
| Sodium | 10.4 mg | 18.0 mg |
| Vitamin C | 7.5 mg (19% RDI*) | 13.0 mg (33% RDI) |
*Recommended Dietary Intake
Lettuce, cos, raw, 1 cup (shredded/chopped), 58g