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Lettuce Leaf Calories
Very low calorie, good source of water and fiber, rich in folate and vitamin K
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Lettuce Leaf (15 g) has 2 calories. That works out to 15 calories per 100 g. It contains 0.4 g of carbs, 0.2 g of protein, 0 g of fat and 0.2 g of fiber. Its 18.9 µg of Vitamin K covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Lettuce Leaf?
A lettuce leaf is the edible leaf of the lettuce plant, whether it comes from a loose-leaf variety or a compact head. It is usually eaten raw: tossed into salads, layered in sandwiches and burgers, or used as a fresh wrap for fillings.
Its flavour is mild, and the texture can range from tender to crisp, especially along the rib. Lettuce is mostly water and low in calories, with some fibre as well as folate and vitamin K. Wash and dry the leaves well before serving; adding dressing just before eating helps keep them crisp.
Lettuce Leaf Nutrition Facts
Selected: 100 g
15
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 Leaf 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 Lettuce Leaf?
Nutrient density
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.
Lettuce Leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce Leaf
To burn the 15 calories in 100 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.
Is Lettuce 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 Leaf Contain Allergens?
No known major allergens
Which Diets Is Lettuce 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
✓ Suitable
Low FODMAP
— Not suitable
Lettuce Leaf Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Lettuce Leaf
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Frequently Asked Questions About Lettuce Leaf
How do you wash a lettuce leaf properly?
Separate the lettuce leaf from the head and rinse both sides under cool running water, paying attention to folds where soil can collect. Pat it dry with a clean towel or use a salad spinner; water left on the surface can dilute dressing.
How do you keep a lettuce leaf crisp in the fridge?
Dry the lettuce leaf thoroughly, then store it in a container or loosely closed bag with a dry paper towel to absorb excess moisture. Keep it in the refrigerator’s crisper drawer and replace the towel if it becomes damp.
Can you freeze a lettuce leaf?
You can freeze a lettuce leaf, but it will not stay crisp. Its high water content makes the texture limp after thawing, so frozen lettuce is a poor choice for salads, sandwiches, or wraps; use it fresh instead.
Can a lettuce leaf replace a tortilla for a wrap?
Yes, a broad, sturdy lettuce leaf can stand in for a tortilla in a wrap. Remove or thin the thick central rib so the leaf bends more easily, and avoid overfilling it with wet ingredients that could make it split.
Why does a lettuce leaf turn brown after it is cut?
A lettuce leaf can brown at a cut edge when its tissues are exposed to air and damaged. Use a clean, sharp knife, cut the leaf shortly before serving, and refrigerate any prepared salad promptly.
Are the ribs of a lettuce leaf edible?
Yes, the ribs of a lettuce leaf are edible and add crunch. If the thick rib makes the leaf hard to fold, shave it down slightly with a knife; you can also slice the rib and mix it into a salad.
Can you cook a lettuce leaf?
Yes, you can cook a lettuce leaf, although it softens quickly. Add it near the end of a stir-fry or soup, or briefly wilt it in a pan; prolonged cooking makes it limp and releases water.
Can you eat a lettuce leaf with brown spots?
Small dry brown edges on a lettuce leaf can be trimmed away if the rest is crisp and smells fresh. Discard the leaf if it is slimy, moldy, badly discolored, or has an unpleasant smell.
Should you dry a lettuce leaf before adding salad dressing?
Yes, dry a lettuce leaf before dressing it. Water on the surface prevents dressing from coating the leaf well and can make a salad watery; use a clean towel or salad spinner after rinsing.
What is the best lettuce leaf for a burger?
A broad, crisp lettuce leaf works best on a burger because it stays in place and adds crunch. Put it against the bun rather than directly under a very hot patty, which can quickly wilt the leaf.
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Nutrition data compiled from USDA FoodData Central and scientific sources.