1 piece (small) of Lettuce (60 g) has 9 calories. That works out to 15 calories per 100 g. It contains 1.7 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Lettuce?

Lettuce with broad, ruffled leaves is a crisp leafy vegetable usually eaten raw. Its mild, fresh flavour and high-water, tender-crunchy texture work well in salads, sandwiches and wraps, or as a bed for grilled vegetables and other toppings. Wash and dry the leaves well before serving; tearing them by hand helps keep their delicate edges intact. Around the world, it is an easy addition to everyday meals, whether tossed with a simple vinaigrette or tucked into a burger or sandwich.

Lettuce is low in calories and provides folate and vitamin K, while contributing plenty of water. Pair it with beans, eggs or another protein for a more filling salad, or serve it plain as a light, refreshing side.

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%

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Lettuce Vitamins & Minerals

Vitamins

Vitamin K

126µg · 105% DV

Vitamin A

370µg · 41% DV

Vitamin C

9.2mg · 10% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

238mg · 7% DV

Phosphorus

33mg · 5% DV

Calcium

35mg · 4% DV

Manganese

0mg · 0% DV

How Nutritious Is 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.

Lettuce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off 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 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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.04g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Lettuce

🥬vs🍅

Lettuce vs Tomato3 kcal fewer per 100 g

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Lettuce vs Mixed Green Salad3 kcal fewer per 100 g

→🥬vs🫑

Lettuce vs Red Pepper16 kcal fewer per 100 g

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Lettuce vs Boiled Beetroot29 kcal fewer per 100 g

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Foods Similar to 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 Lettuce

How should you wash lettuce?

Separate the lettuce leaves and rinse each one under cool running water, paying attention to the folds where grit can collect. Dry the leaves well in a salad spinner or with a clean towel so dressing does not slide off.

How do you store lettuce so it stays fresh?

Keep lettuce unwashed in the refrigerator, loosely wrapped in a paper towel and placed in a breathable bag or container. The towel absorbs excess moisture; replace it if it becomes damp, and keep the lettuce away from ethylene-producing fruit such as apples.

Can you freeze lettuce?

Yes, lettuce can be frozen, but thawed leaves become limp and watery, so they are poor choices for salads or sandwiches. Use frozen lettuce in soups or cooked dishes where its crisp texture is not needed.

Why does lettuce taste bitter?

Lettuce can taste bitter when it is mature, stressed by heat or short of water. Remove any yellowing outer leaves and taste the rest; if the bitterness remains strong, choose a fresher head for a raw salad.

Can you eat the white stem of lettuce?

Yes, the white base and central ribs of lettuce are edible. They are often crunchier than the leaves, though the base can be firmer; trim any dried or browned end, rinse it thoroughly and slice it thinly.

What is the difference between curly lettuce and iceberg lettuce?

Curly lettuce has loose, ruffled leaves, while iceberg lettuce forms a dense, round head with tightly packed, crunchy leaves. Curly leaves work well as a leafy salad base; iceberg holds its crispness particularly well in burgers and wraps.

Can you cook lettuce?

Yes, lettuce can be cooked, although its delicate leaves wilt quickly. Stir it into soup near the end or briefly sauté it; avoid prolonged cooking if you want the leaves to retain some texture.

Should you remove the outer leaves of lettuce?

Remove the outer lettuce leaves if they are bruised, wilted, dirty beyond cleaning or discolored. If they are fresh and intact, they are edible after a thorough rinse, so there is no need to discard them automatically.

How can you tell if lettuce has gone bad?

Lettuce is spoiled if it has mold, a sour or unpleasant smell, or leaves that feel slimy. A little wilting alone does not necessarily mean it is unsafe, but discard any slimy or moldy leaves rather than trying to wash them clean.

Can you regrow lettuce from its base?

You can sometimes regrow a few small leaves from the leftover base of lettuce by placing it cut-side up in shallow water near a bright window. The new growth is usually limited, so it is better for a small garnish than a full harvest.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026