TempoLife › Calorie database › Vegetables › Lettuce
Lettuce calories and nutrition facts
100 grams of lettuce contains 17 calories, with 1.2 g of protein, 3.3 g of carbohydrate and 0.3 g of fat. It provides 2.1 g of fiber and 1.2 g of sugar per 100 g. Most of its calories come from carbohydrate.
Lettuce is close to structured water: a cup of shredded leaves is about 8 calories. Its role on a plate is volume, crunch and the feeling of a proper meal, not nutrition or energy. The dressing is the entire calorie story of most salads — a couple of tablespoons can outweigh everything green in the bowl several times over.
Where the calories come from
Protein 23% Carbs 64% Fat 13%
How lettuce compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce | 17 kcal | 1.2 g | 3.3 g | 0.3 g |
| Romaine lettuce | 17 kcal | 1.2 g | 3.3 g | 0.3 g |
| Zucchini | 17 kcal | 1.2 g | 3.1 g | 0.3 g |
| Endive | 17 kcal | 1.3 g | 3.4 g | 0.2 g |
| Chinese cabbage, raw | 16 kcal | 1.2 g | 3.2 g | 0.2 g |
Nutrition facts for lettuce
| Nutrient | Per 100 g | Per 1 cup shredded |
|---|---|---|
| Calories | 17 kcal | 8 kcal |
| Protein | 1.2 g | 1 g |
| Carbohydrate | 3.3 g | 2 g |
| Fat | 0.3 g | 0 g |
| Fiber | 2.1 g | 1 g |
| Sugar | 1.2 g | 1 g |
| Saturated fat | 0 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for lettuce — per 100 g and per portion.
Vitamins and minerals in lettuce
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 102 µg | 85% |
| Vitamin A | 436 µg | 48% |
| Manganese | 0.16 mg | 7% |
| Copper | 0.05 mg | 6% |
| Thiamin (B1) | 0.07 mg | 6% |
| Iron | 0.97 mg | 5% |
| Potassium | 247 mg | 5% |
| Riboflavin (B2) | 0.07 mg | 5% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common lettuce servings
How many calories in a portion of lettuce — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 leaf inner (6 g) | 1 kcal | 0.1 g | 0.2 g | 0 g |
| 1 leaf outer (28 g) | 4.8 kcal | 0.3 g | 0.9 g | 0.1 g |
| 1 cup shredded (47 g) | 8 kcal | 1 g | 2 g | 0 g |
| 100 g (100 g) | 17 kcal | 1 g | 3 g | 0 g |
| 1 head (626 g) | 106 kcal | 8 g | 21 g | 2 g |
Log lettuce in one tap
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Frequently asked questions
How many calories are in lettuce?
Lettuce has 17 calories per 100 grams. A typical serving of 1 cup shredded (47 g) has about 8 calories.
How much protein is in lettuce?
Lettuce contains 1.2 g of protein per 100 g, or about 1 g per 1 cup shredded.
How much sugar is in lettuce?
Lettuce contains 1.2 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is lettuce low in carbs?
Yes by the numbers: Lettuce has 3.3 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is lettuce low in calories?
Compared with other vegetables it is: 17 kcal per 100 g versus a category median of 32 kcal.
Are these lettuce calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169247 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
