Lettuce is a crisp, leafy green vegetable eaten raw in salads, wraps, and sandwiches. Per 100 g it provides 20 calories with 3.7 g carbs and 1.3 g fiber.
Lettuce is a crisp, leafy green vegetable eaten almost exclusively raw. It is the base of most salads and is also used in wraps, sandwiches, and burgers. Varieties include iceberg, romaine, and loose-leaf types.
Nutritionally, lettuce is very low in calories and mostly water. Per 100 g it provides about 20 kcal, 3.7 g of carbohydrates, 0.9 g of protein, and 0.1 g of fat, with 1.3 g of dietary fiber, 23 mg of sodium, and 31 mg of calcium.
Lettuce leaves are light, so a large volume weighs little and contributes few calories. For accurate tracking, weigh the leaves as used or measure by the cup, and use the serving sizes below.
分量を計画する
1食分の量はどのくらいですか Lettuce?
Nutrition values are reported per 100 g. A typical 1 cup of shredded lettuce (about 47 g) provides roughly 9 kcal. Use the serving sizes below to estimate portions when logging.
基準となる100gあたりから計算されています。値は四捨五入されています。
1食分
体重
カロリー
炭水化物
タンパク質
脂肪
100 g
100 g
20 kcal
3.7 g
0.9 g
0.1 g
1 cup shredded
47 g
9.4 kcal
1.7 g
0.4 g
0 g
2 cups shredded
94 g
18.8 kcal
3.5 g
0.9 g
0.1 g
上記の食品状態での可食部の重量を使用してください。
エネルギー（kcal）
20 kcal
エネルギー（kJ）
83.7 kJ
タンパク質
0.92 g
炭水化物
3.69 g
脂肪
0.1 g
食物繊維
1.3 g
糖類
1.1 g
飽和脂肪
0.026 g
コレステロール
0 mg
ナトリウム
23 mg
カルシウム
31 mg
カリウム
249 mg
マグネシウム
11 mg
鉄
0.26 mg
亜鉛
0.26 mg
ビタミンB1
0.066 mg
ビタミンB2
0.064 mg
ビタミンB3
0.323 mg
ビタミンB6
0.062 mg
ビタミンB9（葉酸）
38 µg
ビタミンB12
0 µg
ビタミンC
8 mg
ビタミンD
0 µg
ビタミンA（RAE）
302 µg
レチノール
0 µg
ベータカロテン
3620 µg
アルファカロテン
1 µg
ベータクリプトキサンチン
0 µg
ビタミンE（α-トコフェロール）
0.17 mg
ビタミンK1（フィロキノン）
73.9 µg
質問と回答
Lettuce 栄養FAQ
How many calories are in lettuce?
Lettuce provides about 20 calories per 100 g. A typical 1 cup of shredded lettuce (about 47 g) provides roughly 9 calories.
Is lettuce mostly water?
Yes. Lettuce is mostly water, which is why it is so low in calories. Per 100 g it provides about 20 kcal.
Which lettuce is most nutritious?
Darker leafy varieties such as romaine tend to provide more nutrients than iceberg, though all lettuce is low in calories and high in water.
