Calories in Lettuce: Nutrition Facts & Serving Sizes
Per 1 cup shredded (47g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1-cup serving of shredded lettuce (47g) contains just 8 calories, making it one of the lowest-calorie foods you can eat. Per 100g, lettuce provides 17 calories with 1.2g of protein, 3.3g of carbs, and only 0.3g of fat. Lettuce is exceptional for its vitamin K content at 102.5mcg per 100g, covering about 85% of the daily recommended intake. It also provides 436mcg of vitamin A per 100g and 136mcg of folate per 100g (about 34% daily value). Folate supports cell division and DNA synthesis, while vitamin A supports immune function and eye health. The fiber content of 2.1g per 100g contributes to satiety and digestive health. At 8 calories per cup, lettuce is one of the best high-volume, low-calorie foods for anyone cutting calories. Romaine lettuce is among the most nutrient-dense varieties, though all varieties provide a similar baseline of vitamins and minerals. Lettuce works as a salad base, a burger wrap substitute, or added to sandwiches and tacos.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup shredded (47g) | 8 | 0.6g | 1.6g | 0.1g | 1g |
| 1 leaf inner (6g) | 1 | 0.1g | 0.2g | 0g | 0.1g |
| 1 head (626g) | 106.4 | 7.5g | 20.7g | 1.9g | 13.1g |
| 1 leaf outer (28g) | 4.8 | 0.3g | 0.9g | 0.1g | 0.6g |
| 1 serving (85g) | 14.5 | 1g | 2.8g | 0.3g | 1.8g |
| 100g | 17 | 1.2g | 3.3g | 0.3g | 2.1g |
Track Lettuce in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Protein | 1.2g | 2% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 3.3g | 1% |
| Dietary Fiber | 2.1g | 8% |
| Sugars | 1.2g | 2% |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33mg | 3% |
| Iron | 1mg | 6% |
| Potassium | 247mg | 5% |
| Vitamin A | 436mcg | 48% |
| Vitamin C | 4mg | 4% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 14mg | 3% |
| Phosphorus | 30mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.4mcg | 1% |
| Folate | 136mcg | 34% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lettuce
Lettuce is the foundation of most salads and is a key tool for high-volume eating on a calorie deficit. At 8 calories per cup, you can eat large quantities without impacting your daily calorie budget. This volume eating approach is one of the most effective strategies for managing hunger while cutting weight.
The vitamin K content is remarkably high at 102.5mcg per 100g. Vitamin K is essential for blood clotting and bone metabolism. It helps direct calcium into bones rather than soft tissues, reducing arterial calcification. Regular lettuce consumption makes it easy to hit vitamin K targets without supplements.
Folate at 136mcg per 100g supports DNA synthesis and cell division. For those training hard, cells are constantly being damaged and repaired, so adequate folate intake is critical for this regenerative process. A large salad can cover a third of daily folate needs.
Vitamin A at 436mcg supports immune function, skin health, and vision. During periods of heavy training when the immune system is stressed, adequate vitamin A intake helps maintain immune defense.
The 247mg of potassium per 100g contributes to electrolyte balance and muscle function. While lower than bananas, eating a full head of lettuce (626g) provides over 1.5g of potassium.
Lettuce is also an excellent source of hydration because it is over 95% water by weight.
Dietary Considerations
Lettuce is naturally gluten-free, vegan, dairy-free, and keto-friendly at just 3.3g of carbs per 100g with 2.1g of fiber (net carbs of 1.2g per 100g). It is ideal for all dietary patterns and has no common allergens. Lettuce is excellent for weight loss due to its extremely low calorie density. Using lettuce wraps instead of bread or tortillas is a simple calorie-reduction strategy. Lettuce is best eaten fresh and should not be cooked as it wilts rapidly. Some people experience digestive discomfort from large amounts of raw lettuce due to the fiber content.
Daily Intake (100g)
100g of lettuce provides 1% of a 2,000-calorie diet.
Track Your Intake
See how lettuce fits your personal calorie and macro targets.
Related Foods
Restaurant Meals with Lettuce
See how lettuce shows up in popular restaurant dishes.
Frequently Asked Questions
How many calories in lettuce?
A 1-cup serving of shredded lettuce (47g) has just 8 calories. Per 100g, lettuce contains 17 calories. A full head of lettuce (626g) has only 106 calories. Lettuce is one of the lowest-calorie foods available and adds nearly zero calories to meals.
Is lettuce good for weight loss?
Yes, lettuce is one of the best foods for weight loss. At 8 calories per cup, you can eat large amounts to add volume to meals without consuming significant calories. Using lettuce as a salad base or wrap substitute reduces calorie intake while keeping portions satisfying.
How much protein in lettuce?
A 1-cup serving of shredded lettuce (47g) has 0.6g of protein. Per 100g, lettuce provides 1.2g of protein. Lettuce is not a significant protein source. Pair it with protein-rich toppings like chicken, eggs, or cheese to build a balanced meal.
Is lettuce keto-friendly?
Yes, lettuce is very keto-friendly. It contains only 3.3g of carbs per 100g with 2.1g of fiber, giving a net carb count of about 1.2g per 100g. A full cup of shredded lettuce has only 1.6g of total carbs. Lettuce works well as a bread substitute in keto wraps and burgers.
What vitamins are in lettuce?
Lettuce is rich in vitamin K (102.5mcg per 100g), vitamin A (436mcg per 100g), and folate (136mcg per 100g). It also contains vitamin C (4mg per 100g), potassium (247mg per 100g), and calcium (33mg per 100g). Darker lettuce varieties like romaine have higher nutrient density.
Track Lettuce in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.