Welcome to the magnesium content in 5 different types of lettuce, ranging from 14 to 7 mg per 100g. The basic value from the general description of lettuce is Lettuce, red leaf, raw which in 100g contains 12 mg of magnesium. As a source of magnesium, this corresponds to 3 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 16 kcal (1% RDA), the amount of Protein is 1.33 g (3% RDA), the amount of Fat is 0.22 g and the amount of Carbohydrate is 2.26 g (2% RDA).

For the food Lettuce, red leaf, raw the typical serving size is 1 cup shredded (or 28 g) which contains 3.36 mg of Magnesium. The precentage of the recommended daily value for this serving is 1 %. For this serving the Calories content is 4.48 kcal, the Protein content is 0.37 g, the Fat content is 0.06 g and the Carbohydrate content is 0.63 g.

This list of 5 types of lettuce, is brought to you by www.dietandfitnesstoday.com and ranges from Lettuce, cos or romaine, raw through to Lettuce, iceberg (includes crisphead types), raw where all food items are ranked by the content or amount per 100g. The nutritional magnesium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much magnesium in lettuce.

Magnesium Levels

The level of magnesium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 5 items. The highest amount of magnesium from the 5 raw items is in Lettuce, cos or romaine, raw where the content is 14 mg per 100g.

The list below gives the total magnesium content in the 5 items from the general description 'lettuce' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 5 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

lettuce magnesium per 100g

Average Content for lettuce

The average (or more correctly the arithmetic mean) amount of magnesium contained in 100g of lettuce, based on the list below of 5 different items under the general description of lettuce, is 11.80 mg of magnesium. This average value corresponds to 2.95 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 15.00 kcal, the average amount of Protein is 1.23 g, the average amount of Fat is 0.21 g and the average amount of Carbohydrate is 2.72 g.

Median Amount

The median value of Magnesium is found in Lettuce, green leaf, raw which in 100g contains 13 mg of Magnesium. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 15 kcal, the amount of Protein is 1.36 g, the amount of Fat is 0.15 g and the amount of Carbohydrate is 2.87 g.

Highest magnesium Content per 100g

Using the list below for the 5 different lettuce nutrition entries in our database, the highest amount of magnesium is found in Lettuce, cos or romaine, raw which contains 14 mg of magnesium per 100g. The associated percentage of RDA is 4 %. For this 100g serving the Calories content is 17 kcal, the Protein content is 1.23 g, the Fat content is 0.3 g, the Carbohydrate content is 3.29 g.

The lowest amount of magnesium is in Lettuce, iceberg (includes crisphead types), raw which in 100g contains 7 mg of magnesium. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 14 kcal, the amount of Protein is 0.9 g, the amount of Fat is 0.14 g, the amount of Carbohydrate is 2.97 g.

The difference between the highest and lowest values gives a magnesium range of 7 mg per 100g. The range for the other nutrients are as follows; 3 kcal for Calories, 0.33 g for Protein, 0.16 g for Fat, 0.32 g for Carbohydrate.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. For example 100g of Lettuce, red leaf, raw contains 12 mg of magnesium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Lettuce, butterhead (includes boston and bibb types), raw which contains 7.15 mg in 1 cup, shredded or chopped (or 55 g). The precentage of the recommended daily value for this serving is 2 %. For this serving the Calories content is 7.15 kcal, the Protein content is 0.74 g, the Fat content is 0.12 g and the Carbohydrate content is 1.23 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with magnesium.


Lettuce List, magnesium Content per 100g

1. Lettuce, cos or romaine, raw - Magnesium
  Magnesium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  14 mg (4%)17 kcal (1%)3.29 g (3%)0.3 g (0%)1.23 g (2%)
  Typical Serving size of 1 cup shredded (or 47g):
   6.58 mg (2%) 7.99 kcal (0%) 1.55 g (1%) 0.14 g (0%) 0.58 g (1%)
  Other serving sizes 1 leaf inner (or 6g):
  0.84 mg (0%) 1.02 kcal (0%) 0.2 g (0%) 0.02 g (0%) 0.07 g (0%)
  Other serving sizes 1 leaf outer (or 28g):
  3.92 mg (1%) 4.76 kcal (0%) 0.92 g (1%) 0.08 g (0%) 0.34 g (1%)
  Other serving sizes 1 head (or 626g):
  87.64 mg (22%) 106.42 kcal (5%) 20.6 g (16%) 1.88 g (3%) 7.7 g (15%)
  Other serving sizes 1 NLEA serving (or 85g):
  11.9 mg (3%) 14.45 kcal (1%) 2.8 g (2%) 0.26 g (0%) 1.05 g (2%)
2. Lettuce, butterhead (includes boston and bibb types), raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  13 mg (3%)13 kcal (1%)2.23 g (2%)0.22 g (0%)1.35 g (3%)
  Typical Serving size of 1 cup and shredded or chopped (or 55g):
   7.15 mg (2%) 7.15 kcal (0%) 1.23 g (1%) 0.12 g (0%) 0.74 g (1%)
  Other serving sizes 1 head (5" dia) (or 163g):
  21.19 mg (5%) 21.19 kcal (1%) 3.63 g (3%) 0.36 g (1%) 2.2 g (4%)
  Other serving sizes 1 leaf and large (or 15g):
  1.95 mg (0%) 1.95 kcal (0%) 0.33 g (0%) 0.03 g (0%) 0.2 g (0%)
  Other serving sizes 1 leaf and medium (or 7.5g):
  0.98 mg (0%) 0.98 kcal (0%) 0.17 g (0%) 0.02 g (0%) 0.1 g (0%)
  Other serving sizes 1 leaf (or 5g):
  0.65 mg (0%) 0.65 kcal (0%) 0.11 g (0%) 0.01 g (0%) 0.07 g (0%)
3. Lettuce, green leaf, raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  13 mg (3%)15 kcal (1%)2.87 g (2%)0.15 g (0%)1.36 g (3%)
  Typical Serving size of 1 cup shredded (or 36g):
   4.68 mg (1%) 5.4 kcal (0%) 1.03 g (1%) 0.05 g (0%) 0.49 g (1%)
  Other serving sizes 1 head (or 360g):
  46.8 mg (12%) 54 kcal (3%) 10.33 g (8%) 0.54 g (1%) 4.9 g (10%)
  Other serving sizes 1 leaf inner (or 4.8g):
  0.62 mg (0%) 0.72 kcal (0%) 0.14 g (0%) 0.01 g (0%) 0.07 g (0%)
  Other serving sizes 1 leaf outer (or 24g):
  3.12 mg (1%) 3.6 kcal (0%) 0.69 g (1%) 0.04 g (0%) 0.33 g (1%)
4. Lettuce, red leaf, raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  12 mg (3%)16 kcal (1%)2.26 g (2%)0.22 g (0%)1.33 g (3%)
  Typical Serving size of 1 cup shredded (or 28g):
   3.36 mg (1%) 4.48 kcal (0%) 0.63 g (0%) 0.06 g (0%) 0.37 g (1%)
  Other serving sizes 1 leaf inner (or 2.6g):
  0.31 mg (0%) 0.42 kcal (0%) 0.06 g (0%) 0.01 g (0%) 0.03 g (0%)
  Other serving sizes 1 leaf outer (or 17g):
  2.04 mg (1%) 2.72 kcal (0%) 0.38 g (0%) 0.04 g (0%) 0.23 g (0%)
  Other serving sizes 1 head (or 309g):
  37.08 mg (9%) 49.44 kcal (2%) 6.98 g (5%) 0.68 g (1%) 4.11 g (8%)
  Other serving sizes 1 NLEA serving (or 85g):
  10.2 mg (3%) 13.6 kcal (1%) 1.92 g (1%) 0.19 g (0%) 1.13 g (2%)
5. Lettuce, iceberg (includes crisphead types), raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  7 mg (2%)14 kcal (1%)2.97 g (2%)0.14 g (0%)0.9 g (2%)
  Typical Serving size of 1 cup shredded (or 72g):
   5.04 mg (1%) 10.08 kcal (1%) 2.14 g (2%) 0.1 g (0%) 0.65 g (1%)
  Other serving sizes 1 cup, chopped (1/2" pieces and loosely packed) (or 57g):
  3.99 mg (1%) 7.98 kcal (0%) 1.69 g (1%) 0.08 g (0%) 0.51 g (1%)
  Other serving sizes 1 head and large (or 755g):
  52.85 mg (13%) 105.7 kcal (5%) 22.42 g (17%) 1.06 g (2%) 6.8 g (14%)
  Other serving sizes 1 head and medium (6" dia) (or 539g):
  37.73 mg (9%) 75.46 kcal (4%) 16.01 g (12%) 0.75 g (1%) 4.85 g (10%)
  Other serving sizes 1 head and small (or 324g):
  22.68 mg (6%) 45.36 kcal (2%) 9.62 g (7%) 0.45 g (1%) 2.92 g (6%)
  Other serving sizes 1 leaf and large (or 15g):
  1.05 mg (0%) 2.1 kcal (0%) 0.45 g (0%) 0.02 g (0%) 0.14 g (0%)
  Other serving sizes 1 leaf and medium (or 8g):
  0.56 mg (0%) 1.12 kcal (0%) 0.24 g (0%) 0.01 g (0%) 0.07 g (0%)
  Other serving sizes 1 leaf and small (or 5g):
  0.35 mg (0%) 0.7 kcal (0%) 0.15 g (0%) 0.01 g (0%) 0.05 g (0%)