[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-detail":3},{"lang":4,"article":5,"alternate":19,"related":24,"latest":33},"en",{"id":6,"slug":7,"title":8,"content":9,"summary":10,"thumbnail":11,"metaDescription":12,"metaKeywords":13,"created":14,"modified":14,"author":15,"authorEn":15,"categoryId":16,"commentCount":17,"thumbnailToContent":18},13388,"lettuce-sliced-water-fbqx","Lettuce Is 96.7% Water — What That Means for Nutrition","\u003Cp style=\"margin:0 0 18px;\">Lettuce is 96.7% water — more than a watermelon. Diet circles call it \"sliced water\" (cucumber is the \"stick version\"). Yet it stays the default green for children: no bitter taste, a crunch kids actually accept.\u003C\u002Fp>\n\u003Cfigure class=\"table\">\n \u003Ctable style=\"border-collapse:collapse;color:#333;font-size:14px;margin:18px 0;max-width:680px;width:100%;\">\n  \u003Ctbody>\n   \u003Ctr>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Vegetable\u003C\u002Fth>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Water per 100g\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>Lettuce\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">96.7%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Cucumber\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">95.8%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Tomato\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">95.2%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Napa cabbage\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">94.4%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Eggplant\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">93.4%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Broccoli\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">91.6%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Bell pepper\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">91.5%\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Choy sum\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">91.3%\u003C\u002Fth>\n   \u003C\u002Ftr>\n  \u003C\u002Ftbody>\n \u003C\u002Ftable>\n\u003C\u002Ffigure>\n\u003Cp style=\"margin:0 0 18px;\">Data source: China Food Composition Tables.\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>Where Lettuce Ranks: Fiber, Carotene, Calcium\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">Parents worry about fiber, vitamin A, folate, vitamin C, calcium, magnesium and potassium — and lettuce ranks last among leafy greens on the three most-checked ones: fiber 0.7g, carotene 26μg, calcium 14mg per 100g.\u003C\u002Fp>\n\u003Cfigure class=\"table\">\n \u003Ctable style=\"border-collapse:collapse;color:#333;font-size:14px;margin:18px 0;max-width:680px;width:100%;\">\n  \u003Ctbody>\n   \u003Ctr>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Vegetable\u003C\u002Fth>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Fiber (g\u002F100g)\u003C\u002Fth>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Carotene (μg\u002F100g)\u003C\u002Fth>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Calcium (mg\u002F100g)\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Sweet potato leaves\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">2.8\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">—\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">—\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Spinach\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">1.7\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">2,920\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">—\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Green amaranth\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">2.2\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">2,110\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">178\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Shepherd's purse\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">—\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">2,590\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">294\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Choy sum\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">—\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">—\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">96\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>Lettuce\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>0.7\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>26\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>14\u003C\u002Fstrong>\u003C\u002Fth>\n   \u003C\u002Ftr>\n  \u003C\u002Ftbody>\n \u003C\u002Ftable>\n\u003C\u002Ffigure>\n\u003Cp style=\"margin:0 0 18px;\">Data source: China Food Composition Tables.\u003C\u002Fp>\n\u003Cfigure class=\"image\" style=\"display:table;margin-left:auto;margin-right:auto;clear:both\">\n \u003Cimg src=\"\u002Fattachment\u002F20261028\u002F446bb029cc6f4f6c825ffeb9185c6798.webp\" alt=\"A plate of lettuce with fried egg and grains — everyday leafy greens under a microscope, vegetable nutrition\">\n\u003C\u002Ffigure>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>The 1,429g Problem\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">The Chinese Dietary Reference Intakes (2023) set fiber AI at 5–10g\u002Fday for ages 1–3 and 10–15g for ages 4–6; a 3-year-old needs about 10g. If lettuce alone covered that, the child would eat \u003Cstrong>1,429g — close to 3 pounds\u003C\u002Fstrong> — an extreme example, yet a stark one.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Same 10g of fiber, very different portions:\u003C\u002Fstrong> sweet snap peas 147g, sweet potato leaves 357g, green amaranth 455g, cauliflower 476g, okra 556g, spinach 588g, napa cabbage 1,111g — lettuce needs 1,429g.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Note: this extreme number is just a calculation, not a real diet — values from China Food Composition Tables.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">A small child's stomach is small. Feed it 3 pounds of lettuce and nothing else fits — which is why the first principle of the Chinese Dietary Guidelines (2022) is variety: no single food carries all nutrients, and reasonable mixing is what supports growth.\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>Lettuce Isn't the Enemy\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">None of this makes lettuce a \"bad vegetable.\" It is one of the few leafy greens that many children will actually eat, and a willing child is a kind of nutritional victory on its own.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">For children with poor appetite or weight management needs, lettuce's high water, low calorie density, big volume and strong satiety are genuine assets. The rule is placement, not prohibition: lettuce should not be more than one third of the vegetable portion.\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>The 1+1+1 Rule\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">The dietitian's practical fix: one child-friendly low-density vegetable (lettuce counts), one dark-colored vegetable, one mushroom — pick one from each column every day.\u003C\u002Fp>\n\u003Cfigure class=\"table\">\n \u003Ctable style=\"border-collapse:collapse;color:#333;font-size:14px;margin:18px 0;max-width:680px;width:100%;\">\n  \u003Ctbody>\n   \u003Ctr>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Pick one\u003C\u002Fth>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Category\u003C\u002Fth>\n    \u003Cth style=\"background-color:#f7f7f7;border:1px solid #ddd;padding:9px 10px;text-align:left;\">Examples\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>1\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Low-density but child-loved\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Lettuce, winter melon, cucumber\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>2\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Nutrient-dense dark vegetables\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Bell pepper, tomato, carrot, spinach\u003C\u002Fth>\n   \u003C\u002Ftr>\n   \u003Ctr>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">\u003Cstrong>3\u003C\u002Fstrong>\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">High-fiber savory mushrooms\u003C\u002Fth>\n    \u003Cth style=\"border:1px solid #ddd;padding:9px 10px;\">Shiitake, enoki, black wood ear, oyster mushroom, white mushroom, king oyster\u003C\u002Fth>\n   \u003C\u002Ftr>\n  \u003C\u002Ftbody>\n \u003C\u002Ftable>\n\u003C\u002Ffigure>\n\u003Cp style=\"margin:0 0 18px;\">The guidelines also recommend 4 servings of fruits and vegetables a day, and at least 10 different varieties across the week.\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>Higher-Fiber Swaps\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">If the goal is fiber and the child dislikes fibrous greens, switch food groups. Mushrooms and whole grains and legumes outperform most leafies.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Mushrooms (fresh):\u003C\u002Fstrong> shiitake 3.3, enoki 2.7, black wood ear (rehydrated) 2.6, oyster mushroom 2.3, white mushroom 2.1, king oyster 2.1g\u002F100g.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Grains:\u003C\u002Fstrong> buckwheat 6.5, quinoa 6.5, oats 6.0, black rice 3.9, fresh corn 2.9, highland barley 1.8g\u002F100g.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">\u003Cstrong>Legumes (dried):\u003C\u002Fstrong> soybeans 15.5, fava beans (with skin) 10.9, black beans 10.2, white kidney beans 9.8, adzuki beans 7.7, mung beans 6.4g\u002F100g.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Data source: China Food Composition Tables.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Lettuce is not the villain of the dinner table. It is just water dressed as a vegetable — delicious, harmless, and in the right company. What matters is not the single leaf but the week: four servings a day, ten varieties a week, and a plate where the low-density green is one player, not the whole lineup.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Every one of those cells is invisible to the naked eye — the cell wall, the nucleus, the huge central vacuole that is literally the water tank of a plant. Want to see what \"sliced water\" looks like at cell level? Just search \"WWAI\" in your app store and observe an \u003Cstrong>onion epidermis specimen\u003C\u002Fstrong> under a virtual microscope, where the cell wall, nucleus and large central vacuole are clearly visible.\u003C\u002Fp>\n\u003Cdiv class=\"dp-template-card\" style=\"border-radius:8px;box-shadow:0 2px 8px rgba(0,0,0,0.1);margin:10px 0;max-width:100%;overflow:hidden;width:100%;\">\n \u003Ca style=\"display:block;text-decoration:none;\" href=\"https:\u002F\u002Fyun-hub.chat\u002Flink\u002F?app=wwai&clickid=stellarx&dplink=specimenid%3D1001\" target=\"_blank\">\u003Cimg class=\"image_resized\" style=\"display:block;height:auto;max-width:100%;width:100%;\" src=\"\u002Fattachment\u002F20261027\u002F6b03875138a0485aac2b260f143d99d2.png\" alt=\"6b03875138a0485aac2b260f143d99d2\">\n  \u003Cbutton style=\"align-items:center;background-color:#19c8bc;border-radius:0 0 25px 25px;border-style:none;color:#100f0f;cursor:pointer;display:flex;font-family:Arial;font-size:20px;height:40px;justify-content:center;padding:0;width:100%;\">Start Exploring\u003C\u002Fbutton>\u003C\u002Fa>\n\u003C\u002Fdiv>\n\u003Cp style=\"color:#111;margin:28px 0 8px;\">\u003Cstrong>Related reading\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 20px;\">\u003Ca style=\"color:#111;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fconstipation-dietary-fiber-peanuts-xwqm\">\u003Cimg class=\"image_resized\" style=\"border-radius:8px;display:block;height:auto;margin-bottom:6px;max-width:520px;width:100%;\" src=\"https:\u002F\u002Fcdn.banyunjuhe.com\u002Fattachment\u002F20261007\u002Fd2f6d655ab674016835d84f1b2b51cd4.webp\" alt=\"Fiber and Constipation: Vegetables vs Peanuts\">\u003C\u002Fa>\u003Cbr>\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fconstipation-dietary-fiber-peanuts-xwqm\">\u003Cstrong>Fiber and Constipation: Vegetables vs Peanuts\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 20px;\">\u003Ca style=\"color:#111;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fpepino-melon-low-calorie\">\u003Cimg class=\"image_resized\" style=\"border-radius:8px;display:block;height:auto;margin-bottom:6px;max-width:520px;width:100%;\" src=\"https:\u002F\u002Fcdn.banyunjuhe.com\u002Fattachment\u002F20260926\u002F7d70603525c04d6798ec5eb88392dfc8.png\" alt=\"Pepino Melon: The Sweet Low-Calorie Fruit That's 94% Water\">\u003C\u002Fa>\u003Cbr>\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fpepino-melon-low-calorie\">\u003Cstrong>Pepino Melon: The Sweet Low-Calorie Fruit That's 94% Water\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 20px;\">\u003Ca style=\"color:#111;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fpomelo-low-calorie-fall-fruit-bxwq\">\u003Cimg class=\"image_resized\" style=\"border-radius:8px;display:block;height:auto;margin-bottom:6px;max-width:520px;width:100%;\" src=\"https:\u002F\u002Fcdn.banyunjuhe.com\u002Fattachment\u002F20261002\u002Fdd4a6aacec8e45a0b60a730b785dc885.webp\" alt=\"Pomelo: The Low-Calorie Fruit That Fills You Up\">\u003C\u002Fa>\u003Cbr>\u003Ca style=\"color:#0b6cb0;text-decoration:none;\" href=\"https:\u002F\u002Fstellarx.tech\u002Farticle\u002Fpomelo-low-calorie-fall-fruit-bxwq\">\u003Cstrong>Pomelo: The Low-Calorie Fruit That Fills You Up\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\u003Ch2 style=\"color:#111;font-size:21px;line-height:1.4;margin:28px 0 12px;\">\u003Cstrong>References\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003Cp style=\"margin:0 0 18px;\">Chinese Nutrition Society. \u003Ci>Dietary Guidelines for Chinese Residents (2022)\u003C\u002Fi>. Beijing: People's Medical Publishing House, 2022.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">National Institute for Nutrition and Health, China CDC. \u003Ci>China Food Composition Tables, Standard Edition, 6th ed. Vol. 1–2\u003C\u002Fi>. Peking University Medical Press, 2018–2019.\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">USDA Agricultural Research Service. \u003Ci>FoodData Central \u002F Food Composition Databases.\u003C\u002Fi>\u003C\u002Fp>\n\u003Cp style=\"margin:0 0 18px;\">Chinese Nutrition Society. \u003Ci>Chinese Dietary Reference Intakes (2023)\u003C\u002Fi>. Beijing: People's Medical Publishing House, 2023.\u003C\u002Fp>","","\u002Fattachment\u002F20261028\u002F9c9f5f57ab674a71af235ba574adf62a.webp","Lettuce is 96.7% water; fiber, carotene and calcium rank last in greens. A toddler's daily fiber takes 1,429g of lettuce. 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Body Weight vs. Arm Strength","\u002Fattachment\u002F20261028\u002Fb620e817db854cf5878db8e7b7728386.webp"]