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Lettuce-cabbage leaf Calories
Low-calorie leafy vegetable blend providing fiber and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lettuce-cabbage leaf (75 g) has 15 calories. That works out to 20 calories per 100 g. It contains 3 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 75 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce-cabbage leaf Nutrition Facts
Selected: 1 cup (chopped) · 75 g
15
KCAL / 75G
Carbs
3g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 21% · Fat 10%
Lettuce-cabbage leaf nutrition facts table · 1 cup (chopped) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 0.9 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.
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How Many Calories in 1 Cup of Chopped Lettuce-cabbage leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 75 g | 15 kcal |
| 1 g | 1 g | 0 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| ½ cup (chopped) | 35 g | 7 kcal |
| 1 piece (medium) | 40 g | 8 kcal |
| 1 piece (large) | 70 g | 14 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 100 g | 20 kcal |
| 2 cup (chopped) | 150 g | 30 kcal |
| 1 serving (large) | 150 g | 30 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Lettuce-cabbage leaf
How should you wash lettuce-cabbage leaves?
Separate the lettuce-cabbage leaves and rinse each one under cool running water, paying attention to the base where grit can collect. Dry them well with a clean towel or salad spinner; wet leaves can dilute dressing and become limp sooner in storage.
How do you store lettuce-cabbage leaves in the fridge?
Store lettuce-cabbage leaves in the refrigerator, either unwashed or thoroughly dried after washing, in a clean container or loosely wrapped. Excess moisture encourages wilting and spoilage, so remove damaged or slimy leaves and keep the rest dry.
Can you freeze lettuce-cabbage leaves?
Yes, lettuce-cabbage leaves can be frozen, but thawing makes them limp, so they are poor choices for fresh salads afterward. Wash and dry them before freezing, then add them directly to soups or other cooked dishes.
Can lettuce-cabbage leaves be eaten raw or cooked?
Lettuce-cabbage leaves can be eaten raw or cooked. Raw leaves work in salads and sandwiches, while cabbage leaves hold up well in soups and stir-fries; lettuce is more delicate, so add it near the end of cooking.
Can lettuce-cabbage leaves be used as a wrap?
Yes, lettuce-cabbage leaves can hold fillings as wraps, but the two leaves behave differently. Lettuce is tender and may tear, while cabbage is sturdier; briefly blanching cabbage makes it more flexible for rolling.
Are lettuce-cabbage leaves lettuce or cabbage?
The name lettuce-cabbage leaves does not identify one standard variety or fixed blend; it may refer to lettuce leaves, cabbage leaves, or both together. For a recipe, check which leaf is intended, since their textures and cooking times differ.
Can lettuce-cabbage leaves replace one another in recipes?
Lettuce-cabbage leaves can substitute for one another in some recipes, but the texture will change. Lettuce is softer and more delicate, whereas cabbage is firmer and withstands heat better; use cabbage for cooked dishes and lettuce for fresh salads.
Are the outer lettuce-cabbage leaves edible?
Yes, the outer lettuce-cabbage leaves are edible if they are clean and in good condition. Remove any rotten or badly bruised parts, wash the sound leaves thoroughly, and use them in soups or cooked dishes if they are tougher than the inner leaves.
Why do lettuce-cabbage leaves get watery in a salad?
Lettuce-cabbage leaves make salad watery when excess rinse water remains on them or when salt and dressing sit on the leaves too long. Dry the leaves thoroughly and dress the salad just before serving.
How can you keep lettuce-cabbage leaves crisp for a packed lunch?
Keep lettuce-cabbage leaves dry and pack them separately from wet fillings and dressing. Add them to a sandwich or salad shortly before eating; contact with juicy ingredients softens the leaves and can make the meal soggy.
Lettuce-cabbage leaf Vitamins & Minerals
Vitamins
Vitamin K
75µg · 63% DV
Vitamin A
187.5µg · 21% DV
Vitamin C
18.75mg · 21% DV
Folate
33.75µg · 8% DV
Minerals
Manganese
0.15mg · 7% DV
Potassium ⭐
165mg · 5% DV
Copper
0.04mg · 4% DV
Calcium
34mg · 3% DV
Sodium
23mg · 1% DV
Lettuce-cabbage leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce-cabbage leaf
To burn the 15 calories in 1 cup (chopped) (75 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-cabbage leaf?
Lettuce-cabbage leaf refers to a mix of fresh lettuce and cabbage leaves, used as a salad green or served alongside other foods. Lettuce brings a tender, mild freshness, while cabbage is firmer and slightly sweet, so the combination has a pleasantly varied crunch. The leaves can be eaten raw or briefly cooked.
Across many cuisines, they work well chopped into salads, tucked into sandwiches and wraps, or served as a crisp side with a main dish. This is a light, fibre-containing choice that also provides vitamin K; 100 g has 20 calories. For a more substantial meal, pair it with beans, eggs or another protein, and keep creamy dressings modest if you want to retain its light feel.
How Nutritious Is Lettuce-cabbage leaf?
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-cabbage leaf 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-cabbage leaf Contain Allergens?
No known major allergens
Which Diets Is Lettuce-cabbage leaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lettuce-cabbage leaf Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.