1 cup (medium) of 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.

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%

Lettuce Vitamins & Minerals

Vitamins

Vitamin K

126µg · 105% DV

Vitamin A

370µg · 41% DV

Folate

38µg · 10% DV

Vitamin C

9.2mg · 10% DV

Minerals

Potassium ⭐

238mg · 7% DV

Iron

1mg · 6% DV

Calcium

35mg · 4% DV

Phosphorus

28mg · 4% 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

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

0.05g

⚖️

Omega 6:3 ratio 0.5:1

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

Compare Lettuce

🥬vs🍅

Lettuce vs Tomato3 kcal fewer per 100 g

→🥬vs🥗

Lettuce vs Mixed Green Salad3 kcal fewer per 100 g

→🥬vs🫑

Lettuce vs Red Pepper16 kcal fewer per 100 g

→🥬vs🥄

Lettuce vs Boiled Beetroot29 kcal fewer per 100 g

→

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 many calories are in lettuce, and is it good for dieting?

Lettuce has 15 calories per 100g. Its low calorie content makes it a common choice for weight-conscious diets.

Is lettuce low glycemic?

Yes, lettuce has a glycemic index of 15, which is considered low. It also contains 2.9g of carbs per 100g.

Have another question about Lettuce?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026