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Lettuce (Raw) Calories
Very low calorie, high water content, good source of folate and vitamin K
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Lettuce (Raw) (50 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.5 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Lettuce (Raw)?
Raw lettuce has crisp, tender leaves and a mild, fresh flavour. It is a familiar salad green in many cuisines, and its broad leaves also work as a wrap. Depending on the variety, the ribs may be especially crunchy while the leafy parts are softer.
Serve it in a simple salad, layer it into sandwiches and burgers, or use the leaves for lettuce wraps. It is mostly water, with a little fibre and useful amounts of folate and vitamin K, so it adds freshness without much energy. Wash and dry the leaves well, then dress them just before serving to keep them crisp; it pairs easily with tomatoes, cucumber, herbs and a tangy dressing.
Lettuce (Raw) 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 (Raw) Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
370µg · 41% DV
Folate
38µg · 10% DV
Vitamin C
9.2mg · 10% DV
Minerals
Potassium ⭐
238mg · 7% DV
Iron
1mg · 6% DV
Calcium
35mg · 4% DV
Phosphorus
29mg · 4% DV
How Nutritious Is Lettuce (Raw)?
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 (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce (Raw)
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 (Raw) 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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Lettuce (Raw) 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 (Raw) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Compare Lettuce (Raw)
Foods Similar to Lettuce (Raw)
Frequently Asked Questions About Lettuce (Raw)
How do you wash lettuce properly?
Separate the lettuce leaves and rinse them well under running drinking water, paying extra attention to soil near the stems. Dry them with a clean towel or salad spinner. Do not use soap or detergent on lettuce.
How should you store lettuce to keep it fresh?
Keep lettuce unwashed and dry in the refrigerator’s crisper drawer, loosely wrapped or in a breathable container. Moisture encourages limp, spoiled leaves, so dry the lettuce thoroughly if you have already rinsed it.
Can you freeze lettuce?
You can freeze lettuce, but thawed leaves become limp and watery, so they are poor choices for salads. Use frozen lettuce in soups or other cooked dishes instead, where its loss of crispness matters less.
What is the difference between iceberg and romaine lettuce?
Iceberg lettuce forms a tight, pale head with very crisp, watery leaves, while romaine grows upright leaves with firmer ribs and a stronger flavor. Both work raw in salads, but romaine also holds up well in wraps.
Why does lettuce taste bitter?
Lettuce can become bitter as it matures or grows in hot conditions, and bitterness also varies by variety. Remove especially bitter leaves, or pair the remaining lettuce with sweeter vegetables in a salad.
Are the outer leaves of lettuce safe to eat?
Yes, the outer lettuce leaves are edible if they are fresh and undamaged. They may be tougher or darker than the inner leaves, so rinse them carefully and use them in salads or cooked dishes.
Can lettuce regrow from its stem?
Lettuce may produce a few new leaves if you place its trimmed base in shallow water near a bright window. This usually does not grow a full new head, and the new leaves may be small or less crisp.
Can you eat lettuce raw?
Yes, lettuce is commonly eaten raw and does not need to be cooked. Rinse the leaves thoroughly under running water and dry them before serving, especially when soil is trapped around the ribs.
Should lettuce be refrigerated?
Yes, refrigerating lettuce helps it stay crisp for longer. Store it in the crisper drawer and keep it dry; warm conditions and trapped moisture can make the leaves wilt or spoil sooner.
Why does lettuce wilt after washing?
Lettuce often wilts after washing because water remains on the leaves or they are stored while damp. Dry the leaves thoroughly, then refrigerate them in a container with a dry paper towel to absorb excess moisture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.