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Lettuce Calories
Low calorie, high water content, good source of folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Lettuce Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
Lettuce Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
370µg · 41% DV
Folate
73µg · 18% DV
Vitamin C
9.2mg · 10% DV
Minerals
Potassium ⭐
238mg · 7% DV
Iron
1mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
29mg · 4% DV
Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lettuce Contain Allergens?
No known major allergens
Which Diets Is Lettuce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce
Lettuce — Frequently Asked Questions
How should lettuce be stored after washing to keep it fresh longer?
Drying the leaves well is the key step, because excess moisture makes them spoil faster. Store them in the fridge in a covered container or with a paper towel to absorb moisture.
Can lettuce be frozen?
Yes, but freezing usually ruins its crisp texture once thawed. It is better used later in soups, smoothies, or cooked dishes rather than fresh salads.
Does cooking lettuce destroy its nutrition?
Brief cooking can reduce some heat-sensitive vitamins, but it does not make lettuce worthless. Longer, high-heat cooking also reduces its crunch and fresh flavor.
Is lettuce enough for a full meal on its own?
Usually not, because it is very light and not very filling by itself. Pairing it with a protein source, healthy fat, and optionally a whole grain or legume makes a more balanced meal.
What foods pair well with lettuce?
Lettuce works well with olive oil and lemon, yogurt-based dressings, avocado, eggs, cheese, tuna, and chicken. These pairings improve both flavor and staying power.
Is it okay to eat lettuce at night?
Yes, lettuce can be eaten at night and is often a light option. However, very large portions or heavy dressings may cause bloating or discomfort in some people.
Is lettuce better before or after a workout?
On its own, lettuce is not ideal either before or after training because it provides little energy and protein. It works better as part of a meal that includes carbs before exercise or protein afterward.
Why does lettuce sometimes taste bitter or feel tough?
Older leaves, poor storage, and seasonal variation can affect both taste and texture. Leaves that look darkened, wilted, or overly thick-veined are often less tender.
Who should be more careful with raw lettuce?
Most people tolerate it well, but raw lettuce can carry foodborne germs if not washed properly. People with weakened immune systems, pregnant women, and older adults should be especially careful with handling and freshness.
Is lettuce basically “nutritionally empty”?
No, that is a common misconception. Its value is not in being energy-dense, but in adding volume, water, and some fiber to meals while keeping them light.
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Nutrition data compiled from USDA FoodData Central and scientific sources.