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Sauteed lettuce Calories
Low-calorie lightly sauteed leafy vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sauteed lettuce (90 g) has 32 calories. That works out to 35 calories per 100 g. It contains 3.8 g of carbs, 1.6 g of protein, 1.4 g of fat and 1.8 g of fiber. Its 85.5 µg of Vitamin K covers 71% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed lettuce Nutrition Facts
Selected: 1 cup (chopped) · 90 g
32
KCAL / 90G
Carbs
3.8g
· 1% DV
Protein
1.6g
· 3% DV
Fat
1.4g
· 2% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 19% · Fat 37%
Sauteed lettuce nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 1.6 g | 3% |
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 Sauteed lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 32 kcal |
| 2 tablespoon (chopped) | 30 g | 11 kcal |
| ½ cup (chopped) | 45 g | 16 kcal |
| 1 serving (small) | 80 g | 28 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 120 g | 42 kcal |
| 1 piece (whole) | 150 g | 53 kcal |
| 1 serving (large) | 180 g | 63 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Sauteed lettuce
Can you cook lettuce, and how do you make sauteed lettuce?
Yes, lettuce can be cooked, and sauteed lettuce is made by briefly tossing washed, thoroughly dried leaves in a hot pan with a little oil. Add garlic or onion if you like, and take the leaves off the heat as soon as they soften.
Why does sauteed lettuce turn watery?
Sauteed lettuce turns watery when the leaves are wet or the pan is overcrowded, so they steam in their own moisture. Dry the lettuce well, heat the pan first, and cook in batches. This helps the leaves soften without pooling liquid.
Which type of lettuce works best for sauteed lettuce?
Romaine and other crisp, sturdy lettuces hold their shape well in sauteed lettuce. Softer leaf lettuce cooks down faster and becomes more delicate. Whatever variety you use, slice thick ribs thinly so they cook at about the same pace as the leaves.
Does sauteed lettuce taste bitter?
Sauteed lettuce is not usually bitter, but overcooking can bring out a harsher flavor, especially in leaves that were already past their best. Use fresh lettuce and cook it only until wilted. A squeeze of lemon can brighten and balance the flavor.
Can sauteed lettuce replace raw lettuce in a salad or sandwich?
Sometimes, but sauteed lettuce is soft and less bulky than raw lettuce, so it will not give a salad or sandwich the same crisp bite. It works better in warm wraps, grain bowls, or as a cooked topping than in a classic crisp salad.
What goes well with sauteed lettuce?
Sauteed lettuce pairs well with eggs, beans, grains, and grilled vegetables. Garlic, lemon, black pepper, or a little grated cheese can add flavor. Serve it warm as a side or spoon it over toast for a simple light meal.
Should you wash lettuce before making sauteed lettuce?
Yes, wash the lettuce leaves under cool running water before making sauteed lettuce, then dry them thoroughly. Dirt can hide between the leaves, and excess water makes the pan steam rather than sauté. Handle and refrigerate washed lettuce promptly.
How do you keep sauteed lettuce from getting mushy?
To keep sauteed lettuce from getting mushy, use a hot pan, dry leaves, and a small batch at a time. Stir briefly and stop cooking once the leaves just wilt. Adding salt at the end can also limit the liquid released in the pan.
How long does sauteed lettuce keep in the fridge?
Sauteed lettuce is best eaten fresh, but leftovers can be kept covered in the refrigerator and used promptly. Let it cool before storing, and reheat only the portion you plan to eat. The leaves will soften further after storage and reheating.
Can you freeze sauteed lettuce?
Yes, sauteed lettuce can be frozen, but thawed leaves become much softer and may release water. Freeze it only if you plan to use it in a cooked dish, such as soup or a filling; it will not regain a fresh, crisp texture.
Sauteed lettuce Vitamins & Minerals
Vitamins
Vitamin K
85.5µg · 71% DV
Vitamin A
166.5µg · 19% DV
Folate
49.5µg · 12% DV
B2
0.07mg · 5% DV
Minerals
Manganese
0.2mg · 9% DV
Potassium ⭐
216mg · 6% DV
Iron
0.99mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
29mg · 1% DV
Sauteed lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed lettuce
To burn the 32 calories in 1 cup (chopped) (90 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 Sauteed lettuce?
Sauteed lettuce is made by briefly cooking lettuce leaves in a pan with a little oil. It is less a dish tied to one particular place than a simple way of serving lettuce warm; the leaves soften but can retain some bite. It works as a quick side alongside grains, eggs, fish or beans, and can be served with a squeeze of lemon or a little garlic.
The flavour is mild and vegetal, with a subtle sweetness once warmed. Lettuce is usually eaten raw, so sautéing offers a different, softer option when you want a cooked green. It is a light vegetable dish at 35 calories per 100 g; use just enough oil to coat the leaves if you’d like to keep it lighter.
How Nutritious Is Sauteed lettuce?
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.
Is Sauteed lettuce Processed?
NOVA 2
Minimally Processed
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 Sauteed lettuce Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed lettuce Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.34g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.