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Lettuce Taco Calories
Low-carbohydrate, protein-containing taco alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lettuce Taco (130 g) has 178 calories. That works out to 137 calories per 100 g. It contains 5.5 g of carbs, 14.6 g of protein, 11.4 g of fat and 1.6 g of fiber. Its 49.4 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Lettuce Taco Nutrition Facts
Selected: 1 piece (medium) · 130 g
178
KCAL / 130G
Carbs
5.5g
· 2% DV
Protein
14.6g
· 29% DV
Fat
11.4g
· 15% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 32% · Fat 56%
Lettuce Taco nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 4.52 g | 23% |
| Trans fat | 0.36 g | |
| Sodium | 424 mg | 18% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 14.6 g | 29% |
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 Medium Lettuce Taco?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 178 kcal |
| 1 piece (small) | 85 g | 116 kcal |
| 100 g | 100 g | 137 kcal |
| 1 serving (medium) | 150 g | 206 kcal |
| 1 piece (large) | 180 g | 247 kcal |
| 1 piece (jumbo) | 230 g | 315 kcal |
| 1 serving (large) | 250 g | 343 kcal |
| 2 piece (double) | 260 g | 356 kcal |
| 3 piece (triple) | 390 g | 534 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Lettuce Taco
How do you make a lettuce taco at home?
To make a lettuce taco, separate large leaves, wash and dry them well, then spoon in cooked, seasoned filling. Add toppings just before serving so the leaves stay crisp and easy to hold.
What lettuce is best for a lettuce taco?
Iceberg lettuce is a dependable choice for a lettuce taco because its broad, sturdy leaves form a natural cup. Romaine leaves also work, while delicate loose-leaf varieties are more likely to tear under a heavy filling.
Can a lettuce taco replace a tortilla?
Yes, a lettuce taco uses a leaf in place of a tortilla. It gives the filling a crisp, fresh wrapper rather than the soft, chewy texture of a tortilla, so keep the portions modest to prevent spills.
What fillings go well in a lettuce taco?
Seasoned ground beef, chicken, fish, or beans all work in a lettuce taco. Add chopped tomato, onion, avocado, cheese, or salsa, and keep ingredients bite-sized so they sit securely in the leaf.
How do you stop a lettuce taco from falling apart?
Dry the leaves thoroughly and choose the strongest ones for a lettuce taco. If a leaf feels flimsy, use two together, put the filling in the center, and avoid overfilling or adding watery toppings too early.
Can you cook a lettuce taco, or is it served cold?
A lettuce taco is usually assembled with a cool, crisp leaf and warm cooked filling. Don’t cook the assembled taco: heat wilts the lettuce and makes it harder to hold.
What sauces taste good in a lettuce taco?
Salsa, guacamole, and a thick yogurt-based sauce pair well with a lettuce taco. Add sauce at serving time rather than in advance; excess moisture can soften the leaf and make the taco messy.
Can you prepare lettuce tacos ahead of time?
You can prepare the filling and wash and dry the leaves ahead, but keep them separate until serving. Assembled lettuce tacos quickly lose their crunch; refrigerate leftover cooked filling in a covered container.
Is a lettuce taco the same as a lettuce wrap?
Not exactly: a lettuce taco is taco-style filling served in an open leaf, while a lettuce wrap is often folded or rolled around its filling. The terms can overlap, but the serving style is different.
Does a lettuce taco help with weight loss?
A lettuce taco does not cause weight loss on its own, but using lettuce instead of a tortilla can make a taco lower in carbohydrates. The filling, portion size, and rich toppings still affect the meal’s overall energy.
Lettuce Taco Vitamins & Minerals
Vitamins
Vitamin K
49.4µg · 41% DV
B12
0.94µg · 39% DV
B3
4.03mg · 25% DV
B6
0.29mg · 17% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
209mg · 30% DV
Zinc
3mg · 27% DV
Sodium
424mg · 18% DV
Potassium ⭐
313mg · 9% DV
Lettuce Taco Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce Taco
To burn the 178 calories in 1 piece (medium) (130 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 Taco?
A Lettuce Taco takes the taco idea—rooted in Mexican cooking—and uses a lettuce leaf in place of a tortilla. The leaf holds a filling that might be made with meat, chicken or vegetables, with salsa or other toppings added to taste. Since the filling varies, so does the overall flavour and texture.
The cool, crisp lettuce contrasts with a savoury, often seasoned filling. It works well as a light lunch, a snack or part of a casual meal; serve it with extra vegetables or a simple side salad. It is a lower-carbohydrate option that still provides protein: per 100 g, it has 11.2 g protein and 4.2 g carbohydrates. For a lighter version, go easy on rich sauces and let the filling and fresh toppings do the work.
How Nutritious Is Lettuce Taco?
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 Lettuce Taco Processed?
NOVA 3
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 Lettuce Taco Contain Allergens?
Contains these allergens:
Which Diets Is Lettuce Taco Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lettuce Taco Fat Profile
SATURATED
4.52g
MONOUNSATURATED
4.98g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.