Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥬
Lettuce and Kale Calories
A low-calorie leafy-green mix rich in fiber and vitamins C, K, and A.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lettuce and Kale (50 g) has 15 calories. That works out to 29 calories per 100 g. It contains 2.7 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.2 g of fiber. Its 130 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce and Kale Nutrition Facts
Selected: 1 cup (chopped) · 50 g
15
KCAL / 50G
Carbs
2.7g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 25% · Fat 15%
Lettuce and Kale nutrition facts table · 1 cup (chopped) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Lettuce and Kale?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 50 g | 15 kcal |
| 1 piece (small) | 25 g | 7 kcal |
| 1 piece (medium) | 50 g | 15 kcal |
| 1 serving (medium) | 75 g | 22 kcal |
| 1 piece (large) | 80 g | 23 kcal |
| 100 g | 100 g | 29 kcal |
| 2 cup (chopped) | 100 g | 29 kcal |
| 1 serving (large) | 120 g | 35 kcal |
| 1 bottle (medium) | 300 g | 87 kcal |
Calculated from 29 calories per 100 g.
Frequently Asked Questions About Lettuce and Kale
How do you make a lettuce and kale salad?
For a lettuce and kale salad, tear the lettuce and slice the kale leaves thinly. Toss them with a simple dressing just before serving so the lettuce stays crisp and the kale is evenly coated.
Can you eat lettuce and kale raw together?
Yes, lettuce and kale can be eaten raw together. Rinse the leaves well under running water and remove any tough kale stems for a more tender, easier-to-eat salad.
Should you remove kale stems when mixing lettuce and kale?
Remove thick, woody kale stems if you want a tender lettuce and kale salad. Thin, soft stems are edible, but the leaves are easier to slice and eat on their own.
Does kale taste bitter with lettuce?
Kale can taste earthy or slightly bitter beside mild lettuce, but a tangy dressing helps balance it. Lemon juice or vinegar with olive oil works well, especially if you massage the kale first.
How do you soften kale for a lettuce and kale salad?
Massage the sliced kale with a little olive oil and lemon juice or vinegar for a short time. The leaves soften and become easier to chew alongside the more delicate lettuce.
How should you wash lettuce and kale for salad?
Separate the leaves of the lettuce and kale, rinse them under cool running water, and dry them thoroughly. Grit can cling to kale’s textured leaves, so check between the folds before drying.
How do you store lettuce and kale to keep them crisp?
Dry the lettuce and kale thoroughly and refrigerate them in separate containers or bags. Keeping the leaves dry and adding dressing only when serving helps prevent wilting and sogginess.
Can you cook lettuce and kale together?
Yes, but add them at different times: kale needs longer to soften, while lettuce wilts quickly. Cook the kale first in a soup or sauté, then stir in the lettuce near the end.
Can you put lettuce and kale in a smoothie?
Yes, lettuce and kale both work in smoothies. Lettuce has a mild taste, while kale is more pronounced, so pair the greens with fruit such as banana or berries to balance the flavor.
What dressing goes best with lettuce and kale?
A bright, acidic dressing pairs well with lettuce and kale. Try lemon juice or vinegar with olive oil; the acidity complements kale’s stronger flavor without overwhelming the mild lettuce.
Lettuce and Kale Vitamins & Minerals
Vitamins
Vitamin K
130µg · 108% DV
Vitamin C
25.5mg · 28% DV
Vitamin A
152.5µg · 17% DV
Folate
34µg · 9% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.06mg · 7% DV
Calcium
58mg · 6% DV
Potassium ⭐
145mg · 4% DV
Sodium
20mg · 1% DV
Lettuce and Kale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce and Kale
To burn the 15 calories in 1 cup (chopped) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lettuce and Kale?
Lettuce and kale is a simple leafy-green combination, rather than a dish tied to one particular region. Lettuce brings tender, watery leaves, while kale—another member of the cabbage family—has a firmer bite and a more pronounced, mildly bitter flavour.
It works raw in salads, sandwiches and wraps, or lightly cooked in soups and grain bowls. In many English-speaking kitchens, a squeeze of lemon or a little dressing helps soften kale; massaging chopped leaves briefly is another easy option. The mix is low in calories and provides fibre and vitamins C, K and A; it has 29 calories per 100 g. Pair it with beans, eggs or another satisfying ingredient, and keep the dressing light if you want a fresher side.
How Nutritious Is Lettuce and Kale?
Nutrient density
Very high
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
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.
Is Lettuce and Kale 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 and Kale Contain Allergens?
No known major allergens
Which Diets Is Lettuce and Kale 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 and Kale Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Lettuce and Kale
Foods Similar to Lettuce and Kale
Have another question about Lettuce and Kale?
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.