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.
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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.
Рассчитано из эталона на 100 г. Значения округлены.
Порция
Вес
Калории
Углеводы
Белки
Жир
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
Используйте вес съедобной части в состоянии продукта, указанном выше.
Энергия (ккал)
20 kcal
Энергия (кДж)
83.7 kJ
Белки
0.92 g
Углеводы
3.69 g
Жир
0.1 g
Пищевые волокна
1.3 g
Сахара
1.1 g
Насыщенные жиры
0.026 g
Холестерин
0 mg
Натрий
23 mg
Кальций
31 mg
Калий
249 mg
Магний
11 mg
Железо
0.26 mg
Цинк
0.26 mg
Витамин B1
0.066 mg
Витамин B2
0.064 mg
Витамин B3
0.323 mg
Витамин B6
0.062 mg
Витамин B9 (фолат)
38 µg
Витамин B12
0 µg
Витамин C
8 mg
Витамин D
0 µg
Витамин A (RAE)
302 µg
Ретинол
0 µg
Бета-каротин
3620 µg
Альфа-каротин
1 µg
Бета-криптоксантин
0 µg
Витамин E (альфа-токоферол)
0.17 mg
Витамин K1 (филлохинон)
73.9 µg
Вопросы и ответы
Lettuce FAQ по питанию
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.
