Lettuce: Calories and Nutrition Analyse



How many calories in lettuce?

Lettuce - calories, kcal

Nutrition Facts

Lettuce
Serving size:
medium size lettuce (200 g)  change
medium size lettuce (200 g) (200g)cup, chopped (75g)1 large leaf (18g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
30

% Daily Value

Total Fat 0.3g
0%

Cholesterol 0mg
0%

Sodium 56mg
2%

Total Carbohydrates 5.74g
2%

Dietary Fiber 2.6g
9%

Protein 2.72g
5%

Vitaminium C 18.4mg
20%

Calcium 72mg
6%

Iron 1.72mg
10%

Potassium 388mg
8%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in lettuce
63% CARBS
30% PROTEIN
7% FAT

100g of lettuce contain about 15 calories (kcal).
Calories per: ounce | one lettuce | cup, chopped | 1 large leaf

To give you an idea, a medium size lettuce (200 g) contain about 30 calories.

This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 30 kcal actually is, keep in mind that the calorie content of lettuce is similar to that of, for example:

  • 0.5 apple
  • 1.5 cubes of sugar

Take a quick look at the tables below for detailed information about lettuce nutrition.

medium size lettuce (200 g) has 30 kcal. For burning these calories you have to:
Bike4 min.Bike
Horse ride6 min.Horse ride
Play tennis3 min.Tennis
Run3 min.Run
Swim4 min.Swim
Calories in Lettuce Compared with Others in Vegetables Category

100g of Lettuce

Nutrition

  • Calories15
  • Carbs Total2.87 g
  • Dietary fiber1.3 g
  • Fat0.15 g
  • Protein1.36 g

Vitamins

  • Vit A7405 IU
  • Vit B1 (Thiamine)0.07 mg
  • Vit B2 (riboflavin)0.08 mg
  • Vit B3 (Niacin)0.375 mg
  • Vit B50.134 mg
  • Vit B60.09 mg
  • Vit B9 (Folic acid)38 mcg
  • Vit C9.2 mg
  • Vit E0.29 mg
  • Vit K126.3 mg

Minerals

  • Potassium194 mg
  • Phosphorus29 mg
  • Magnessium13 mg
  • Calcium36 mg
  • Sodium28 mg
  • Iron0.86 mg
  • Zink0.18 mg
  • Beta karoten4443 mg

Unlocking the Nutritional Secrets of Lettuce: A Low-Calorie Powerhouse

Lettuce is more than just a leafy green to add a crunch to your salads; it's a nutritional powerhouse packed with vitamins and minerals, all while being incredibly low in calories. Whether you're counting calories, watching your nutrient intake, or simply looking to add more greens to your diet, lettuce offers a versatile and healthy option.

Lettuce Calories and Nutritional Benefits

One of the most appealing aspects of lettuce is its calorie count. With just 15 calories per 100 grams, it's an excellent choice for those looking to manage their weight without sacrificing volume in their meals. But don't let the low calorie count fool you; lettuce is rich in nutrients that play a vital role in overall health.

Carbs, Protein, and Fat in Lettuce

Lettuce is predominantly made up of water, which explains its low calorie content. However, it also contains 2.87 grams of carbohydrates, including 1.3 grams of fiber, making it a good choice for digestive health. Despite its watery composition, lettuce surprisingly offers 1.36 grams of protein per 100 grams, contributing to its nutritional value. As for fats, lettuce contains a minimal 0.15 grams, with virtually no saturated fats, making it a heart-healthy option.

Vitamins and Minerals Galore

Lettuce is not just about its macronutrients; it's also loaded with essential vitamins and minerals. It's an excellent source of Vitamin A (7405 IU), crucial for eye health and immune function, and Vitamin K (126.3 µg), important for blood clotting and bone health. The presence of Vitamin C (9.2 mg) and various B-vitamins supports skin health, energy levels, and brain function. Lettuce is also rich in minerals like calcium (36 mg), iron (0.86 mg), and potassium (194 mg), which are vital for maintaining healthy bones, blood, and overall body function.

The Role of Lettuce in a Healthy Diet

Incorporating lettuce into your diet can have numerous benefits. Its high water content and fiber can help keep you hydrated and promote a healthy digestive system. The low calorie and carbohydrate content make it an ideal choice for weight management or low-carb diets. Moreover, the rich array of vitamins and minerals in lettuce supports various aspects of health, from your bones to your skin.

Whether you're looking to lose weight, maintain a healthy lifestyle, or simply enjoy a refreshing, nutrient-packed meal, lettuce is a versatile and beneficial choice. Its low calorie and carbohydrate content, combined with a significant protein punch and minimal fat, make it an essential component of any diet. So, the next time you're at the grocery store, don't overlook this leafy green; it might just be the nutritional powerhouse you need.

How many calories are there in 1, 2, 3, or 5 servings of lettuce leaves?

  • Medium size lettuce (200 g)30 kcal
  • Lettuce cup, chopped (75g)11 kcal
  • Lettuce 1 large leaf (18g)3 kcal
  • Ounce (oz) of lettuce4 kcal
  • Half of medium size servings of lettuce15 kcal
  • Small size serving of lettuce (160g)24 kcal
  • Big size lettuce (260g)39 kcal
  • Two medium size servings of lettuce leaves60 kcal
  • Three medium size servings of lettuce leaves90 kcal
  • Four medium size servings of lettuce leaves120 kcal
  • Five medium size servings of lettuce leaves150 kcal
Lettuce - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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