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Lettuce Calories
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 (55 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.6 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 69.3 µg of Vitamin K covers 58% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Lettuce?
Yeşil salata is a Turkish-style green salad, usually built around crisp lettuce leaves and often mixed with seasonal vegetables such as tomato, cucumber, parsley or spring onion. Its exact ingredients vary with the season and household.
The leaves are cool and crunchy, with a mild flavour that makes the salad an easy accompaniment to grilled foods, beans or a home-cooked meal. In Turkey it is commonly dressed simply with lemon and olive oil; that also works well for readers elsewhere. It is mostly water and low in calories, while providing folate and vitamin K. Keep the dressing light, and add it just before serving to preserve the leaves’ crisp texture.
Lettuce 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 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
36mg · 4% DV
Phosphorus
29mg · 4% DV
How Nutritious Is 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.
Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce
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 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 Contain Allergens?
No known major allergens
Which Diets Is 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
Lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Lettuce
Foods Similar to Lettuce
Frequently Asked Questions About Lettuce
How do you keep yeşil salata from getting soggy?
Keep the leaves thoroughly dry, and store dressing and juicy ingredients separately. Toss yeşil salata just before serving; salt draws moisture from vegetables, so add it at the last minute too.
Can you make yeşil salata ahead of time?
Yes, you can wash and dry the greens in advance, then refrigerate them in a covered container. Wait to add dressing, tomatoes, and other watery toppings until you are ready to serve.
What dressing goes best with yeşil salata?
A simple olive-oil and lemon or vinegar dressing works well with yeşil salata because it brightens fresh greens without covering their flavor. Add it gradually and toss just before serving.
How should you wash greens for yeşil salata?
Separate the leaves, rinse them well under cool running water, and dry them thoroughly with a salad spinner or clean towel. Dry leaves hold dressing better and help yeşil salata stay crisp.
What ingredients go in yeşil salata?
Yeşil salata generally combines leafy greens with fresh vegetables such as cucumber, tomato, and onion. Herbs, olives, or other toppings are optional, so choose additions that suit the main meal.
What should you serve with yeşil salata?
Yeşil salata pairs well with grilled meat, fish, beans, or a grain-based main dish. Its fresh, tangy flavors also make it a useful counterpoint to richer or heavier foods.
How long does leftover yeşil salata last in the fridge?
Dressed yeşil salata is best eaten the same day, since the leaves soften as they sit. If you have undressed greens, store them dry and covered in the refrigerator, apart from chopped toppings.
How do you make yeşil salata taste less bitter?
Choose tender, fresh leaves and balance bitter greens in yeşil salata with milder lettuce, cucumber, or herbs. A little lemon juice or vinegar can brighten the flavor without needing a heavy dressing.
Is yeşil salata a good choice for weight loss?
Yeşil salata can add vegetables and volume to a meal, especially when dressed lightly. Large amounts of oil, creamy dressing, cheese, or fried toppings can make it substantially more filling and energy-dense.
Can you revive wilted leaves for yeşil salata?
Sometimes: place slightly wilted leaves in a bowl of ice-cold water for a short soak, then dry them thoroughly. This can restore some crispness, but slimy or spoiled leaves should be discarded.
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Nutrition data compiled from USDA FoodData Central and scientific sources.