1 cup (medium) of Leaf Lettuce (35 g) has 5 calories. That works out to 15 calories per 100 g. It contains 0.8 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 44.1 µg of Vitamin K covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Leaf Lettuce?

Leaf lettuce grows in a loose, open bunch rather than forming a tight head. Its broad, ruffled leaves are tender, with slightly firmer stems, and it is usually eaten raw. It works well in everyday salads, tucked into sandwiches or wraps, or served alongside a main dish. In Turkey, you may see it on the table at breakfast or served with lemon and olive oil as part of a simple salad.

Mostly water, it is very low in calories and provides some fibre, as well as vitamins C and K. A 100 g portion has 15 calories. Wash and dry the leaves well before serving so dressings cling better; combine them with crisp vegetables, or use the larger leaves as a fresh wrap.

Leaf Lettuce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.2g

· 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 54% · Protein 35% · Fat 11%

Leaf 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

Iron

1mg · 6% DV

Potassium ⭐

194mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

29mg · 4% DV

How Nutritious Is Leaf 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.

Leaf 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 Leaf 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 Leaf 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 Leaf 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 Leaf 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

Leaf 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 Leaf Lettuce

🥬vs🍅

Leaf Lettuce vs Tomato3 kcal fewer per 100 g

→🥬vs🥗

Leaf Lettuce vs Mixed Green Salad3 kcal fewer per 100 g

→🥬vs🫑

Leaf Lettuce vs Red Pepper16 kcal fewer per 100 g

→🥬vs🥄

Leaf Lettuce vs Boiled Beetroot29 kcal fewer per 100 g

→

Foods Similar to Leaf 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 Leaf Lettuce

How do you wash leaf lettuce?

Separate the leaf lettuce leaves and rinse each under cool running water, paying attention to folds where grit can cling. Dry the leaves in a salad spinner or with a clean towel before dressing them; wet leaves dilute the dressing.

How should you store leaf lettuce so it stays fresh?

Keep unwashed, dry leaf lettuce in a breathable bag or container in the refrigerator’s crisper drawer. Remove any moisture that collects inside, and wash the leaves just before eating; trapped dampness encourages wilting and decay.

What is the difference between leaf lettuce, romaine, and iceberg lettuce?

Leaf lettuce grows in a loose bunch of broad leaves, while romaine forms an upright head with firm ribs and iceberg forms a tight, crisp ball. Leaf lettuce is generally more tender, so it works especially well in salads and sandwiches.

Can you eat leaf lettuce raw?

Yes, leaf lettuce is most often eaten raw in salads, sandwiches, and wraps. Rinse and dry it well first, since soil can collect in the ruffled folds; discard leaves that are slimy or smell unpleasant.

Can you freeze leaf lettuce?

Leaf lettuce does not freeze well for salads because thawing leaves it limp and watery. You can freeze chopped leaves for later use in cooked dishes, but add them to soups or stews after thawing rather than expecting fresh-leaf texture.

Why does leaf lettuce turn bitter?

Leaf lettuce can taste more bitter as it ages or when it has been exposed to hot growing conditions. Remove older outer leaves and taste the inner ones; discard the lettuce if it is also slimy or has an unpleasant smell.

Can you cook leaf lettuce?

Yes, leaf lettuce can be cooked, but its tender leaves wilt quickly. Stir it into soup near the end of cooking or sauté it briefly; prolonged cooking makes it limp and releases extra water.

Can leaf lettuce be used in place of tortillas for wraps?

Yes, large leaf lettuce leaves can hold fillings as a light wrap. Trim or shave down the thick central rib so the leaf bends without splitting, and overlap two leaves if one is too small or fragile.

How can you tell if leaf lettuce has gone bad?

Leaf lettuce has spoiled if it develops a slimy coating, an unpleasant odor, or widespread dark, mushy patches. A few wilted edges alone usually mean it is past its best, not necessarily spoiled; remove them and inspect the remaining leaves.

Is leaf lettuce different from loose-leaf lettuce?

Leaf lettuce and loose-leaf lettuce usually refer to the same type of lettuce: varieties that grow as separate, open leaves rather than forming a tight head. Red and green leaf types are common, and both are typically harvested leaf by leaf.

Have another question about Leaf Lettuce?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026