Calories in lettuce
Green leaf, raw. 15 kcal (63 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Green leaf lettuce is about 95% water, so it is one of the lowest-energy foods there is: 15 kcal (63 kJ) per 100 g. Its few calories come mostly from carbohydrate. For something so light it is a good source of vitamin K, with 126 µg per 100 g (more than the full Daily Value), and it provides a fair amount of vitamin A from beta-carotene.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 36 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 5 kcal | – |
| Energy | 23 kJ | – |
| Protein | 0.5 g | <1% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.01 g | <1% |
| Monounsaturated | 0 g | – |
| Polyunsaturated | 0.03 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 1 g | <1% |
| Sugars | 0.28 g | – |
| Starch | 0 g | – |
| Fibre | 0.5 g | 2% |
| Water | 34.2 g | – |
| Vitamins | ||
| Vitamin A | 133.2 µg | 15% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin E | 0.079 mg | <1% |
| Vitamin K | 45.5 µg | 38% |
| Thiamin (B1) | 0.025 mg | 2% |
| Riboflavin (B2) | 0.029 mg | 2% |
| Niacin (B3) | 0.135 mg | <1% |
| Pantothenic acid (B5) | 0.048 mg | <1% |
| Vitamin B6 | 0.032 mg | 2% |
| Folate | 13.7 µg | 3% |
| Choline | 4.9 mg | <1% |
| Minerals | ||
| Calcium | 13 mg | <1% |
| Iron | 0.31 mg | 2% |
| Magnesium | 4.7 mg | 1% |
| Phosphorus | 10.4 mg | <1% |
| Potassium | 69.8 mg | 1% |
| Sodium | 10.1 mg | <1% |
| Zinc | 0.065 mg | <1% |
| Copper | 0.01 mg | 1% |
| Manganese | 0.09 mg | 4% |
| Selenium | 0.216 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, shredded | 36 | 5 | 23 | 0.5 | 1 | 0.1 |
| 1 outer leaf | 24 | 4 | 15 | 0.3 | 0.7 | 0 |
| 1 head | 360 | 54 | 226 | 4.9 | 10.3 | 0.5 |
Things worth knowing
- A cup of shredded leaves (36 g) has about 5 kcal (23 kJ), and a whole head (360 g) only about 54 kcal (226 kJ).
- Variety matters for vitamins more than for calories. Iceberg has about 24 µg of vitamin K per 100 g and very little vitamin A, while romaine and green leaf are much richer in both.
- The dressing usually outweighs the salad. Two tablespoons of regular ranch dressing have about 129 kcal, more than double the energy of the whole head of lettuce.
- Green leaf lettuce has about 370 µg of vitamin A per 100 g, around 41% of the Daily Value, mostly as beta-carotene. A cup of shredded leaves gives about 133 µg.
Converting these figures
One 1 cup, shredded of lettuce is 5 kcal, which is 23 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 1,593 g of lettuce to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11253. Values are averages; individual samples vary with variety, growing conditions, and preparation.