1 piece (medium) of Lettuce Heart (80 g) has 11 calories. That works out to 14 calories per 100 g. It contains 1.8 g of carbs, 1 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 296 µg of Vitamin A covers 33% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Lettuce Heart?

Lettuce Heart is the compact, tender centre of a lettuce, with closely layered pale-green leaves and a crisp, mild flavour. It is usually eaten raw: slice it into salads, tuck the leaves into sandwiches, or use them as a crunchy base for other toppings.

Its fresh, watery taste pairs easily with sharp vinaigrettes, herbs, tomatoes and richer ingredients such as cheese or beans. In Turkey, göbek lettuce is commonly served alongside meals or added to sandwiches; elsewhere, it works just as well in everyday salads and wraps. It is mostly water and low in calories, so for a more filling meal, combine it with a source of protein and a substantial dressing.

Lettuce Heart Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 57% · Protein 31% · Fat 12%

Lettuce Heart Vitamins & Minerals

Vitamins

Vitamin A

370µg · 41% DV

Vitamin K

48µg · 40% DV

Folate

38µg · 10% DV

Vitamin C

9mg · 10% DV

Minerals

Potassium ⭐

238mg · 7% DV

Calcium

35mg · 4% DV

Phosphorus

28mg · 4% DV

Magnesium

13mg · 3% DV

How Nutritious Is Lettuce Heart?

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

46/ 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 Heart 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 Heart

To burn the 14 calories in 100 g:

🚶

3min

Walking (5 km/h)

🏃

1min

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 Heart 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 Heart 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 Heart 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 Heart Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.7:1

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

Compare Lettuce Heart

🥬vs🍅

Lettuce Heart vs Tomato4 kcal fewer per 100 g

→🥬vs🥗

Lettuce Heart vs Mixed Green Salad4 kcal fewer per 100 g

→🥬vs🫑

Lettuce Heart vs Red Pepper17 kcal fewer per 100 g

→🥬vs🥄

Lettuce Heart vs Boiled Beetroot30 kcal fewer per 100 g

→

Foods Similar to Lettuce Heart

🍅

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 Heart

What are the benefits of eating a lettuce heart?

A lettuce heart adds crisp texture and variety to meals, and its tender leaves are an easy way to include more vegetables. It is especially useful in salads and sandwiches when you want a mild-tasting, crunchy green.

How do you store a lettuce heart so it stays crisp?

Keep an unwashed lettuce heart in the refrigerator, loosely wrapped with a dry paper towel inside a breathable bag or container. Replace the towel if it becomes damp; store washed or cut leaves only after drying them well.

How do you wash a lettuce heart properly?

Separate the lettuce heart’s leaves and rinse them under cool running water, checking between the tightly layered leaves for grit. Dry them thoroughly with a clean towel or salad spinner so they do not water down a salad.

Can you eat a lettuce heart raw?

Yes, a lettuce heart is commonly eaten raw. Its crisp, mild leaves work well in salads, sandwiches, and lettuce cups; rinse and dry the leaves before serving, and discard any that are slimy or spoiled.

Can you use a lettuce heart for lettuce wraps?

Yes, the broad inner leaves of a lettuce heart can hold fillings as lettuce wraps. Separate them carefully, rinse and dry them, then use the most intact leaves; smaller or torn pieces are better chopped into the filling.

How do you remove the core from a lettuce heart?

Trim the firm base of the lettuce heart with a knife, then gently pull apart the leaves. For a chopped salad, cut the heart lengthwise and slice across it; remove any remaining tough pieces of core as you go.

Are brown edges on a lettuce heart safe to eat?

Slightly browned or pinkish edges on a lettuce heart can result from bruising or exposure to air and do not automatically mean it is spoiled. Trim discolored edges, but discard leaves that are slimy, foul-smelling, or rotting.

Can you freeze a lettuce heart?

Yes, but freezing makes a lettuce heart limp and watery after thawing, so it will no longer have a pleasant salad texture. Use thawed leaves only in cooked dishes such as soups or sautés.

Can you grill a lettuce heart?

Yes, cut the lettuce heart lengthwise, brush the cut sides lightly with oil, and grill briefly until lightly marked but still crisp. Serve it warm with a dressing or as a side; prolonged grilling makes the leaves limp.

Is a lettuce heart the same as romaine lettuce?

No. A lettuce heart usually means the tender inner leaves at the center of a lettuce head, while romaine is a lettuce type with long, upright leaves. A romaine heart specifically refers to its compact inner section.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026