Lose Weight Calories in Food Calories in Vegetables Calories in Lettuce

Calories in Lettuce,
Lettuce Nutrition

How many calories in Lettuce? See below, the Lettuce calories for the different serving sizes. We provide you with the Lettuce nutrition facts and the health benefits of Lettuce to help you to lose weight and eat a healthy diet.

So which variety of Lettuce do you buy? Why? Well the bitter varieties have much higher nutrition content, especially those varieties with darker leaves. The Romaine or Cos variety contains several times as much vitamin C, for example, as a non-bitter variety.

A non-bitter variety, such as the Iceberg, has a high in water content, so choose carefully. A good Lettuce variety provides an excellent level of vitamins A, C and K, folic acid and iron. Calories in lettuce are very low, and fat is almost non-existent.

With some varieties of Lettuce, a milky fluid is secreted at the base of the stem. This fluid, Lactucarium, acts as a sedative to help us sleep, and as an analgesic for pain relief. Other Lettuce benefits are said to include an improved sex life for men if you regularly consume Lettuce juice.

Below we have several calorie tables for the different varieties. We also have a nutrition table showing the nutrient levels for a Cos or Romaine Lettuce. Compare the nutrition and calories in Lettuce with the other vegetable varieties.

All of our calorie and nutrition data are provided by the US Department of Agriculture.

Enjoy losing weight with our Lettuce diet recipes below

Calories in Lettuce, Green Leaf, Raw

Refuse: 36% (Outer leaves, core and trimmings)
Scientific Name: Lactuca sativa var. crispa

Serving Size	Calories per Serving
100 grams	15 kcal (62 kJ)
1 cup shredded, 36 grams	5 kcal (22 kJ)
1 head, 360 grams	54 kcal (223 kJ)
1 leaf inner, 4.8 grams	1 kcal (3 kJ)
1 leaf outer, 24 grams	4 kcal (15 kJ)

Calories in Lettuce, Red Leaf, Raw

Refuse: 20% (Core and damaged outer leaves)
Scientific Name: Lactuca sativa var. crispa

Serving Size	Calories per Serving
100 grams	16 kcal (68 kJ)
1 cup shredded, 28 grams	4 kcal (19 kJ)
1 leaf inner, 2.6 grams	0 kcal (2 kJ)
1 leaf outer, 17 grams	3 kcal (12 kJ)
1 head, 309 grams	49 kcal (210 kJ)
1 NLEA serving, 85 grams	14 kcal (58 kJ)

Calories in Lettuce, Iceberg (Includes Crisphead Types), Raw

Refuse: 5% (Core)
Scientific Name: Lactuca sativa var. capitata

Serving Size	Calories per Serving
100 grams	14 kcal (58 kJ)
1 cup shredded, 72 grams	10 kcal (42 kJ)
1 cup, chopped (1/2" pieces, loosely packed), 57 grams	8 kcal (33 kJ)
1 head, large, 755 grams	106 kcal (438 kJ)
1 head, medium (6" dia), 539 grams	75 kcal (313 kJ)
1 head, small, 324 grams	45 kcal (188 kJ)
1 leaf, large, 15 grams	2 kcal (9 kJ)
1 leaf, medium, 8 grams	1 kcal (5 kJ)
1 leaf, small, 5 grams	1 kcal (3 kJ)
1 NLEA Serving, 89 grams	12 kcal (52 kJ)

Calories in Lettuce, Cos or Romaine, Raw

Refuse: 6% (Core)
Scientific Name: Lactuca sativa var. logifolia

Serving Size	Calories per Serving
100 grams	17 kcal (72 kJ)
1 cup shredded, 47 grams	8 kcal (34 kJ)
1 leaf inner, 6 grams	1 kcal (4 kJ)
1 leaf outer, 28 grams	5 kcal (20 kJ)
1 head, 626 grams	106 kcal (451 kJ)
1 NLEA serving, 14 grams	14 kcal (61 kJ)

Calories in Lettuce, Butterhead (Includes Boston and Bibb Types), Raw

Refuse: 26% (Outer leaves and core)
Scientific Name: Lactuca sativa var. capitata

Serving Size	Calories per Serving
100 grams	13 kcal (55 kJ)
1 cup, shredded or chopped, 55 grams	7 kcal (30 kJ)
1 head (5" dia), 163 grams	21 kcal (90 kJ)
1 leaf, large, 15 grams	2 kcal (8 kJ)
1 leaf, medium, 7.5 grams	1 kcal (4 kJ)
1 leaf, 5 grams	1 kcal (3 kJ)

Lettuce Nutrition Facts

Lettuce, Cos or Romaine, Raw
Nutritional value per 100 g (3.5 oz)
Proximates:
Water	94.61 g
Energy	72 kJ (17 kcal)
Carbohydrates	3.29 g
Fiber	2.1 g
Sugars	1.19 g
Total Fat:	0.30 g
Cholesterol	0 mg
Protein	1.23 g
Minerals:
Calcium, Ca	33 mg (3 %)
Iron, Fe	0.97 mg (5 %)
Magnesium, Mg	14 mg (4 %)
Phosphorus, P	30 mg (3 %)
Potassium, K	247 mg (5 %)
Zinc, Zn	0.23 mg (1.5 %)
Copper, Cu	0.048 mg (2 %)
Manganese, Mn	0.155 mg (8 %)
Selenium, Se	0.4 mcg (0 %)
Vitamins:
Vitamin C	4 mg (6 %)
Thiamine (Vit. B1)	0.072 mg (5 %)
Riboflavin (Vit. B2)	0.067 mg (4 %)
Niacin (Vit. B3)	0.313 mg (1.5 %)
Pantothenic acid (B5)	0.142 mg (1 %)
Vitamin B6	0.074 mg (4 %)
Folate (Vit. B9)	136 mcg (34 %)
Vitamin B12	0 mcg (0 %)
Vitamin A	8710 IU (174 %)
Vitamin E	0.13 mg (1 %)
Vitamin K	102.5 mcg (128 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Lettuce Recipes

Gourmet Beef Burger Recipe With Lettuce Salad
This simple and delicious grilled burger recipe is accompanied with a tomato salsa and lettuce salad. It contains 387 calories, 4g of net carbs, and is low GI, low sodium and high protein. It is gluten free and is a good source of vitamin C, vitamin A, folate, etc.

Chicken Caesar Salad Recipe
This yummy chicken salad recipe is great for lunch and it takes only 30 min to prepare. The salad without dressing has 242 calories, with dressing 317 calories. It is high in potassium, vitamin A, vitamin B-6, calcium, folate, etc.

Avocado Salad Recipe
You will only need 15 min to make this quick salad with avocado, bacon, tomato, lettuce and our warm avocado salad dressing. It is simply delicious, nutritious, low in calories (248 kcal), carbs (5g of net carbs), low GI and high in protein.

Radish Salad Recipe with Lettuce and Bell Peppers
Cooking time: 10 min, calorie content: 110 kcal, net carbs 3.7g. This salad is diabetes appropriate, gluten free, cholesterol free and vegetarian. It is low in: sodium, the glycemic index, saturated fat; and is a good source of vitamin C.

Quick Tuna Nicoise Salad
No tuna nicoise salad would be complete without lettuce. The salad is very quick to make, only takes 15 min and it is delicious. There are 254 calories and 6g of net carbs per serving. It is high in vitamins A, B-12, B-6 and C.

Low Carb Chicken Fajitas
Replace a traditional fajita wrap with lettuce leaves to make a low carb chicken fajita version. The recipe has 258 calories, 5g of net carbs, a good source of niacin, phosphorus, seleminum, vitamins A, B-6 and C (nutrition facts are provided).

Grilled Goat's Cheese Salad

The recipe will make a yummy and filling lunch or dinner. Easy and quick to make, you only need 20 min for prep & cooking. Full of vitamin C, A & B6, copper, riboflavin & phosphorus, it is vegetarian, low in carbs, cholesterol & glycemic index.