Lettuce
How Many Calories in Lettuce? Nutrition Facts and Benefits
Lettuce is a light, crunchy leafy vegetable commonly used in salads, sandwiches, and wraps. Originating from ancient cultivation in the Mediterranean and the Near East, it now appears worldwide in many varieties such as romaine, butterhead, green leaf, and iceberg. Naturally low in calories and rich in water, lettuce adds volume and freshness to meals without weighing them down.
Calories and Nutritional Values (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 15 kcal | 2.9 g | 1.3 g | 0.2 g | 1.6 g | 20 mg |
| 2 | 1 cup, shredded (50 g) | 8 kcal | 1.5 g | 0.7 g | 0.1 g | 0.8 g | 10 mg |
Values are averages and can vary by variety (romaine, butterhead, green leaf, iceberg) and freshness.
Health Benefits of Lettuce
- Very low in calories and high in water, helping with hydration and weight-friendly meal volume.
- Provides vitamin K (supports bone health and normal blood clotting) and vitamin A (from carotenoids for vision and immunity), especially in darker-green varieties.
- Contains fiber that supports digestion and promotes fullness.
- Offers antioxidants such as beta-carotene and lutein, which help protect cells from oxidative stress.
- Supplies folate and potassium, contributing to heart health and normal nerve and muscle function.
Lettuce Consumption Tips
- Mix varieties (romaine, butterhead, green/red leaf, a bit of iceberg) for better texture, flavor, and nutrients.
- Pair with lean proteins (chicken, tuna, legumes, eggs) to build a balanced, satisfying meal.
- Use light dressings: olive oil + lemon, yogurt-based, or vinegar; keep high-sodium or sugary dressings minimal.
- Add healthy fats (avocado, olive oil, nuts, seeds) to improve absorption of fat-soluble nutrients and carotenoids.
- Wash and dry leaves well; store refrigerated in a breathable container or wrapped in a paper towel to maintain crispness.