Calories in Lettuce,
Lettuce Nutrition

How many calories in Lettuce? See below, the Lettuce calories for the different serving sizes. We provide you with the Lettuce nutrition facts and the health benefits of Lettuce to help you to lose weight and eat a healthy diet.

So which variety of Lettuce do you buy? Why? Well the bitter varieties have much higher nutrition content, especially those varieties with darker leaves. The Romaine or Cos variety contains several times as much vitamin C, for example, as a non-bitter variety.

A non-bitter variety, such as the Iceberg, has a high in water content, so choose carefully. A good Lettuce variety provides an excellent level of vitamins A, C and K, folic acid and iron. Calories in lettuce are very low, and fat is almost non-existent.

With some varieties of Lettuce, a milky fluid is secreted at the base of the stem. This fluid, Lactucarium, acts as a sedative to help us sleep, and as an analgesic for pain relief. Other Lettuce benefits are said to include an improved sex life for men if you regularly consume Lettuce juice.

Below we have several calorie tables for the different varieties. We also have a nutrition table showing the nutrient levels for a Cos or Romaine Lettuce. Compare the nutrition and calories in Lettuce with the other vegetable varieties.

All of our calorie and nutrition data are provided by the US Department of Agriculture.

Enjoy losing weight with our Lettuce diet recipes below

Lettuce Calories


Calories in Lettuce, Green Leaf, Raw

Refuse: 36% (Outer leaves, core and trimmings)
Scientific Name: Lactuca sativa var. crispa

Serving SizeCalories per Serving
100 grams15 kcal (62 kJ)
1 cup shredded, 36 grams5 kcal (22 kJ)
1 head, 360 grams54 kcal (223 kJ)
1 leaf inner, 4.8 grams1 kcal (3 kJ)
1 leaf outer, 24 grams4 kcal (15 kJ)

Calories in Lettuce, Red Leaf, Raw

Refuse: 20% (Core and damaged outer leaves)
Scientific Name: Lactuca sativa var. crispa

Serving SizeCalories per Serving
100 grams16 kcal (68 kJ)
1 cup shredded, 28 grams4 kcal (19 kJ)
1 leaf inner, 2.6 grams0 kcal (2 kJ)
1 leaf outer, 17 grams3 kcal (12 kJ)
1 head, 309 grams49 kcal (210 kJ)
1 NLEA serving, 85 grams14 kcal (58 kJ)

Calories in Lettuce, Iceberg (Includes Crisphead Types), Raw

Refuse: 5% (Core)
Scientific Name: Lactuca sativa var. capitata

Serving SizeCalories per Serving
100 grams14 kcal (58 kJ)
1 cup shredded, 72 grams10 kcal (42 kJ)
1 cup, chopped (1/2" pieces, loosely packed), 57 grams8 kcal (33 kJ)
1 head, large, 755 grams106 kcal (438 kJ)
1 head, medium (6" dia), 539 grams75 kcal (313 kJ)
1 head, small, 324 grams45 kcal (188 kJ)
1 leaf, large, 15 grams2 kcal (9 kJ)
1 leaf, medium, 8 grams1 kcal (5 kJ)
1 leaf, small, 5 grams1 kcal (3 kJ)
1 NLEA Serving, 89 grams12 kcal (52 kJ)

Calories in Lettuce, Cos or Romaine, Raw

Refuse: 6% (Core)
Scientific Name: Lactuca sativa var. logifolia
Serving SizeCalories per Serving
100 grams17 kcal (72 kJ)
1 cup shredded, 47 grams8 kcal (34 kJ)
1 leaf inner, 6 grams1 kcal (4 kJ)
1 leaf outer, 28 grams5 kcal (20 kJ)
1 head, 626 grams106 kcal (451 kJ)
1 NLEA serving, 14 grams14 kcal (61 kJ)

Calories in Lettuce, Butterhead (Includes Boston and Bibb Types), Raw

Refuse: 26% (Outer leaves and core)
Scientific Name: Lactuca sativa var. capitata
Serving SizeCalories per Serving
100 grams13 kcal (55 kJ)
1 cup, shredded or chopped, 55 grams7 kcal (30 kJ)
1 head (5" dia), 163 grams21 kcal (90 kJ)
1 leaf, large, 15 grams2 kcal (8 kJ)
1 leaf, medium, 7.5 grams1 kcal (4 kJ)
1 leaf, 5 grams1 kcal (3 kJ)

Lettuce Nutrition Facts

Lettuce, Cos or Romaine, Raw
Nutritional value per 100 g (3.5 oz)
Proximates:
Water94.61 g
Energy72 kJ (17 kcal)
Carbohydrates3.29 g
Fiber2.1 g
Sugars1.19 g
Total Fat:0.30 g
Cholesterol0 mg
Protein1.23 g
Minerals:
Calcium, Ca33 mg (3 %)
Iron, Fe0.97 mg (5 %)
Magnesium, Mg14 mg (4 %)
Phosphorus, P30 mg (3 %)
Potassium, K247 mg (5 %)
Zinc, Zn0.23 mg (1.5 %)
Copper, Cu0.048 mg (2 %)
Manganese, Mn0.155 mg (8 %)
Selenium, Se0.4 mcg (0 %)
Vitamins:
Vitamin C4 mg (6 %)
Thiamine (Vit. B1)0.072 mg (5 %)
Riboflavin (Vit. B2)0.067 mg (4 %)
Niacin (Vit. B3)0.313 mg (1.5 %)
Pantothenic acid (B5)0.142 mg (1 %)
Vitamin B60.074 mg (4 %)
Folate (Vit. B9)136 mcg (34 %)
Vitamin B120 mcg (0 %)
Vitamin A8710 IU (174 %)
Vitamin E0.13 mg (1 %)
Vitamin K102.5 mcg (128 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





Lettuce Recipes

Gourmet Beef Burger With Lettuce Salad

Gourmet Beef Burger Recipe With Lettuce Salad
This simple and delicious grilled burger recipe is accompanied with a tomato salsa and lettuce salad. It contains 387 calories, 4g of net carbs, and is low GI, low sodium and high protein. It is gluten free and is a good source of vitamin C, vitamin A, folate, etc.


Chicken Caesar Salad

Chicken Caesar Salad Recipe
This yummy chicken salad recipe is great for lunch and it takes only 30 min to prepare. The salad without dressing has 242 calories, with dressing 317 calories. It is high in potassium, vitamin A, vitamin B-6, calcium, folate, etc.


Avocado Salad with Bacon and Tomatoes

Avocado Salad Recipe
You will only need 15 min to make this quick salad with avocado, bacon, tomato, lettuce and our warm avocado salad dressing. It is simply delicious, nutritious, low in calories (248 kcal), carbs (5g of net carbs), low GI and high in protein.


Warm Radish Salad Recipe

Radish Salad Recipe with Lettuce and Bell Peppers
Cooking time: 10 min, calorie content: 110 kcal, net carbs 3.7g. This salad is diabetes appropriate, gluten free, cholesterol free and vegetarian. It is low in: sodium, the glycemic index, saturated fat; and is a good source of vitamin C.


Tuna Nicoise Salad Recipe

Quick Tuna Nicoise Salad
No tuna nicoise salad would be complete without lettuce. The salad is very quick to make, only takes 15 min and it is delicious. There are 254 calories and 6g of net carbs per serving. It is high in vitamins A, B-12, B-6 and C.


Low Carb Chicken Fajitas

Low Carb Chicken Fajitas
Replace a traditional fajita wrap with lettuce leaves to make a low carb chicken fajita version. The recipe has 258 calories, 5g of net carbs, a good source of niacin, phosphorus, seleminum, vitamins A, B-6 and C (nutrition facts are provided).


Grilled Goat's Cheese Salad

Grilled Goat's Cheese Salad

The recipe will make a yummy and filling lunch or dinner. Easy and quick to make, you only need 20 min for prep & cooking. Full of vitamin C, A & B6, copper, riboflavin & phosphorus, it is vegetarian, low in carbs, cholesterol & glycemic index.



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