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.
1회 제공량 계획
1회 제공량에 얼마나 들어 있나요? 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.
100g당 기준으로 계산되었습니다. 값은 반올림되었습니다.
Serving
체중
칼로리
탄수화물
단백질
지방
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
위에 표시된 식품 상태의 가식 부위 무게를 사용하세요.
에너지(kcal)
20 kcal
에너지(kJ)
83.7 kJ
단백질
0.92 g
탄수화물
3.69 g
지방
0.1 g
식이섬유
1.3 g
당류
1.1 g
Saturated fat
0.026 g
콜레스테롤
0 mg
Sodium
23 mg
칼슘
31 mg
칼륨
249 mg
마그네슘
11 mg
철분
0.26 mg
아연
0.26 mg
비타민 B1
0.066 mg
비타민 B2
0.064 mg
비타민 B3
0.323 mg
비타민 B6
0.062 mg
비타민 B9 (엽산)
38 µg
비타민 B12
0 µg
비타민 C
8 mg
비타민 D
0 µg
비타민 A (RAE)
302 µg
Retinol
0 µg
베타카로틴
3620 µg
알파카로틴
1 µg
베타크립토잔틴
0 µg
비타민 E (알파-토코페롤)
0.17 mg
비타민 K1 (필로퀴논)
73.9 µg
질문과 답변
Lettuce 영양 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.
