1 cup (medium) of Green Lettuce (50 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.5 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Green Lettuce?

Green lettuce has broad, layered leaves, with tender, pale centers and crisper, darker edges. Its flavour is mild and fresh, and the leaves have a juicy crunch that works well raw. It is commonly used in salads, sandwiches and wraps, or served as a simple side; in Turkey, it may also be offered whole alongside a meal.

Mostly water and naturally low in calories, green lettuce adds crunch without making a dish heavy, while providing fibre, folate and vitamin K. Wash and dry the leaves well before serving. Pair them with a lemony dressing, or add beans, grains or eggs for a more substantial meal.

Green Lettuce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.9g

· 1% DV

Protein

1.4g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 61% · Protein 29% · Fat 10%

Green Lettuce Vitamins & Minerals

Vitamins

Vitamin K

126µg · 105% DV

Vitamin A

370µg · 41% DV

Folate

38µg · 10% DV

Vitamin C

9mg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

194mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

29mg · 4% DV

How Nutritious Is Green Lettuce?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Green Lettuce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Lettuce

To burn the 15 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green 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 Green Lettuce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green 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

Green Lettuce Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Green Lettuce

🥬vs🍅

Green Lettuce vs Tomato3 kcal fewer per 100 g

→🥬vs🥗

Green Lettuce vs Mixed Green Salad3 kcal fewer per 100 g

→🥬vs🫑

Green Lettuce vs Red Pepper16 kcal fewer per 100 g

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Green Lettuce vs Boiled Beetroot29 kcal fewer per 100 g

→

Foods Similar to Green Lettuce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Lettuce

How do you wash Green Lettuce properly?

Separate the Green Lettuce leaves and rinse each one under cool running water, paying attention to the folds where grit can hide. Dry the leaves thoroughly in a salad spinner or with a clean towel so the salad does not turn watery.

How should you store Green Lettuce so it stays fresh?

Keep Green Lettuce unwashed and dry in the refrigerator’s crisper drawer. Wrap it loosely in a paper towel and place it in a perforated bag; the towel absorbs excess moisture, which helps prevent limp or slimy leaves.

Can you freeze Green Lettuce?

You can freeze Green Lettuce, but thawed leaves become limp and watery, so they are not suitable for salads. If you plan to add it to soup or another cooked dish, wash and dry the leaves before freezing.

Why does Green Lettuce turn brown or pink at the cut edges?

Green Lettuce can discolor where its leaves are bruised or cut because exposure to air causes oxidation. Trim the discolored edges if the rest is crisp and smells fresh; discard it if the leaves are slimy, moldy, or unpleasant-smelling.

How can you tell if Green Lettuce has gone bad?

Green Lettuce has spoiled if its leaves are slimy, moldy, or very soft, or if it smells unpleasant. A few wilted leaves or dry, brown edges alone do not necessarily mean the whole head is bad; remove those parts and inspect the rest.

Can you cook Green Lettuce instead of eating it raw?

Yes, Green Lettuce can be cooked, though its leaves wilt quickly. Stir them briefly into soup, a warm grain dish, or a sauté near the end of cooking so they soften without becoming excessively watery.

How do you revive wilted Green Lettuce?

A brief soak in ice water can perk up mildly wilted Green Lettuce leaves. Dry them well afterward and use them soon; this trick cannot make slimy or spoiled leaves safe to eat.

What is the difference between Green Lettuce and iceberg lettuce?

Green Lettuce usually has looser, softer leaves, while iceberg forms a compact, round head with a crunchier texture. Green Lettuce works well as a tender salad base; iceberg is often chosen when you want extra crispness.

Can you eat the white stem of Green Lettuce?

Yes, the pale central stem of Green Lettuce is edible, although it may be firmer than the leaves. Trim off the dry base, rinse away any trapped dirt, and slice the stem thinly for salads or cooked dishes.

Can Green Lettuce be grown in a pot?

Yes, Green Lettuce grows well in a pot with drainage holes and enough room for its leaves to spread. Give it bright light, keep the soil evenly moist rather than waterlogged, and harvest outer leaves as needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026