🥦 Vegetablesveganvegetariangluten free
🥬 Calories in Lettuce
The foundation of salads — virtually calorie-free with key micronutrients
Per 100g
17kcal
1.2g
Protein
3.3g
Carbs
0.3g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Large salad bowl romaine (85g) |
|---|---|---|
| Calories | 17kcal | 14kcal |
| Protein | 1.2g | 1g |
| Total Carbs | 3.3g | 2.8g |
| — of which Sugar | 1.2g | 1g |
| Total Fat | 0.3g | 0.3g |
| Dietary Fibre | 2.1g | 1.8g |
| Sodium | 8mg | 7mg |
Macro Breakdown
Protein1.2g (4.8 kcal)
Carbohydrates3.3g (13.2 kcal)
Fat0.3g (2.6999999999999997 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron0.9mg
6% of daily reference intake
Vitamin C4mg
5% of daily reference intake
Potassium247mg
7% of daily reference intake
✅ Key Nutrition Facts
- •Only 17 calories per 100g — essentially negligible
- •Romaine provides 136mcg folate per 100g — 34% of daily needs
- •High in vitamin K — critical for blood clotting and bone health
- •Huge food volume per calorie — ideal for satiety on a diet
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g romaine raw | 100g | 17 kcal | 1.2g |
| Large salad bowl (85g) | 85g | 14 kcal | 1g |
| Side salad (40g) | 40g | 7 kcal | 0.5g |
Frequently Asked Questions
How many calories in lettuce?+
Romaine lettuce contains approximately 17 calories per 100g. A large salad bowl portion (85g) has just 14 calories. Even with a generous amount of lettuce in a salad, the contribution to daily calories is negligible.
Is romaine better than iceberg lettuce?+
Yes — romaine (cos) lettuce is significantly more nutritious than iceberg. Romaine has 7x more folate, more vitamin C, beta-carotene, and fibre. Iceberg is 96% water with minimal micronutrient content.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.