Group · Vegetables
Lamb’s lettuce
A small salad with tender leaves growing in a rosette, lamb’s lettuce (also called corn salad or mache) is a star of autumn and winter market stalls. Its mild, slightly nutty flavour sets it apart from other, more bitter salad leaves. At just 15 kcal per 100 g, it is very low in calories while providing 2 g of protein, 0.5 g of carbohydrate and barely 0.4 g of fat. Naturally rich in water, it makes a light, refined base for many dishes. Lamb’s lettuce is most often eaten raw, but it can also be cooked. It has an ideal place in a balanced diet, as it combines freshness, lightness and pleasure through all the cooler seasons.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 15 kcal |
| Kilojoules | 63 kJ |
| Protein | 2 g |
| Carbohydrate | 0,5 g |
| Fat | 0,4 g |
| Fibre | 2,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K148,9 µg65 %
- Vitamin A273 µg34 %
- Potassium330 mg17 %
- Manganese0,28 mg14 %
- Copper0,1 mg10 %
- Vitamin B60,1 mg7 %
- Calcium41 mg5 %
- Magnesium19 mg5 %
- Vitamin B9dietary folate equivalents45,5 µg
See the other 10 nutrients
- Vitamin B20,07 mg5 %
- Phosphorus30 mg4 %
- Vitamin B50,25 mg4 %
- Vitamin B10,04 mg4 %
- Vitamin C2,38 mg3 %
- Iron0,4 mg3 %
- Vitamin B30,37 mg2 %
- Vitamin E0,22 mg2 %
- Zinc0,14 mg1 %
- Total omega-30,03 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Lamb’s lettuce is best enjoyed raw, in a salad, to keep its melting texture and its nutritional qualities. A generous serving of 50 to 80 g is enough for a refined starter. Dress it simply with a light vinaigrette made with walnut oil or rapeseed oil, which brings out its nutty note. It goes wonderfully with diced beetroot, crushed walnuts, shavings of parmesan or pieces of apple. You can also tuck it into a sandwich or a cold plate in place of a classic lettuce.
- Seasonality: lamb’s lettuce is at its best from autumn to spring, when it is at its most fragrant and most affordable.
- Storage: delicate, it keeps for 2 to 3 days in the fridge, ideally in a slightly damp cloth. Wash it gently just before eating so that it does not wilt.
- Cooking: it can be wilted quickly like spinach, or stirred into a velvety soup for a mild, smooth touch.
Nutritionally, lamb’s lettuce stands out for its low energy density and good water content, which makes it a popular ally for weight control. It provides vitamin C, carotenoids (provitamin A) and minerals such as iron and potassium. Its mildness lets you vary your meals without monotony: alternate it with other salad leaves such as peppery rocket, or crunchier cos lettuce. You can also explore the variety of leafy green vegetables to enrich your plates through the seasons.
For active people, lamb’s lettuce is an excellent green vegetable to include in recovery meals. Low in calories, it goes ideally with a source of lean protein and complex carbohydrate without weighing down the plate. Combined with avocado, rich in healthy fats, and a few seeds, it makes a filling, balanced salad after exercise. To go further with your performance food choices, see our guide to fitness nutrition.
For weight control, lamb’s lettuce is valuable: its low calorie and carbohydrate content lets you increase the volume of meals while keeping them light. Beware of the dressing, though, which can quickly push up the calorie count: measure the oil sparingly. To compare its nutrition facts with other foods, take a look at the food calorie table.