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.
Planeje sua porção
Quanto há na sua porção de 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.
Calculado a partir da referência por 100 g. Os valores são arredondados.
Porção
Peso
Calorias
Carboidratos
Proteína
Gordura
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
Use o peso da porção comestível no estado do alimento mostrado acima.
Energia (kcal)
20 kcal
Energia (kJ)
83.7 kJ
Proteína
0.92 g
Carboidratos
3.69 g
Gordura
0.1 g
Fibra alimentar
1.3 g
Açúcares
1.1 g
Gordura saturada
0.026 g
Colesterol
0 mg
Sódio
23 mg
Cálcio
31 mg
Potássio
249 mg
Magnésio
11 mg
Ferro
0.26 mg
Zinco
0.26 mg
Vitamina B1
0.066 mg
Vitamina B2
0.064 mg
Vitamina B3
0.323 mg
Vitamina B6
0.062 mg
Vitamina B9 (folato)
38 µg
Vitamina B12
0 µg
Vitamina C
8 mg
Vitamina D
0 µg
Vitamina A (RAE)
302 µg
Retinol
0 µg
Betacaroteno
3620 µg
Alfa-caroteno
1 µg
Beta-criptoxantina
0 µg
Vitamina E (alfa-tocoferol)
0.17 mg
Vitamina K1 (filoquinona)
73.9 µg
Perguntas e respostas
Lettuce FAQ de nutrição
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.
