Lettuce Nutrition Facts

Calories, fat, protein, and carbohydrate values for Lettuce.


There are 16 calories in Lettuce.


Nutrition Facts
Serving Size:


cups shredded (94 grams)

Amount Per Serving
Calories from Fat 2.5
Calories 16

% Daily Value*

Total Fat 0.3 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 7.5 milligrams

Potassium 232 milligrams

Total Carbohydrates 3.1 grams

Dietary Fiber 2 grams

Sugars 1.1 grams
Protein 1.2 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Greens, Leaves & Herbs > Loose Leaf Lettuces (Fresh)

How long would it take to burn off 15 KCal?
Walking (3mph) 4 minutes
Running (6mph) 2 minutes
Bicycling (10mph) 2 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Lettuce is a popular leafy vegetable that is widely known for its presence in salads and sandwiches. Not only does it add a refreshing crunch to meals, but it also offers a number of health benefits. Let’s explore the characteristics, advantages, and disadvantages of lettuce.

Features of Lettuce

Lettuce, scientifically known as Lactuca sativa, is a member of the daisy family. It comes in several varieties, including iceberg, romaine, butterhead, and leaf lettuce. Lettuce leaves are typically green, although some varieties may have red or purple tinges. It has a mild, slightly sweet flavor and a crunchy texture.

Benefits of Lettuce

  1. Low in calories: Lettuce is incredibly low in calories, making it an excellent choice for those watching their calorie intake. With only 16 calories per two cups of shredded lettuce, it can be a great addition to a weight loss or weight management diet.
  2. High in fiber: Lettuce contains fiber, which promotes healthy digestion and helps maintain regular bowel movements. The two grams of fiber in two cups of lettuce can contribute to a balanced and healthy digestive system.
  3. Good source of vitamins: Lettuce is packed with essential vitamins. It is particularly rich in vitamin A and vitamin C. Vitamin A supports eye health, while vitamin C acts as an antioxidant, boosts the immune system, and promotes collagen production for healthy skin.
  4. Hydrating properties: Lettuce has a high water content, which helps keep the body hydrated. Staying hydrated is essential for overall wellness and maintaining optimal bodily functions.
  5. Versatile and easy to incorporate: Lettuce is incredibly versatile and can be used in a variety of dishes. It serves as a base for salads, adds a refreshing element to sandwiches and wraps, and can be used as a topping for burgers and tacos. Its mild flavor makes it a great addition to a variety of recipes.

Disadvantages of lettuce

  1. Nutrient variability: While lettuce is generally nutritious, the nutrient content can vary depending on the variety and growing conditions. Some varieties, such as iceberg lettuce, have a lower nutrient profile compared to darker leafy greens such as romaine or spinach.
  2. Potential contamination: Like any raw produce, lettuce is at risk for contamination with bacteria such as E. coli or Salmonella. It is important to handle and wash lettuce properly to minimize the risk of foodborne illness.
  3. Limited nutrient diversity: While lettuce provides certain vitamins and minerals, it is not a complete source of nutrients. For a well-rounded diet, it’s important to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.


Lettuce is a nutrient-rich leafy green that offers several health benefits. It is low in calories, high in fiber and packed with essential vitamins. Its hydrating properties and versatility make it a valuable addition to a balanced diet. However, it’s important to note that nutrient content can vary and precautions should be taken to reduce the risk of contamination. Incorporating a variety of vegetables and other nutrient-dense foods is key to a well-rounded and healthy diet. So the next time you’re making a salad or sandwich, consider adding some fresh, crisp lettuce for flavor and nutrition.

Questions and Answers

Is salad a good choice for weight loss?

Yes, lettuce is a great choice for weight loss. It is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Including lettuce in your meals can support your weight loss efforts.

Can lettuce help with digestion?

Absolutely! Lettuce contains fiber, which plays an important role in maintaining a healthy digestive system. The fiber in lettuce promotes regular bowel movements, aids in digestion, and can help prevent constipation.

What are the different types of lettuce?

There are several types of lettuce, including iceberg, romaine, butterhead, and leaf lettuce. Each type has its own texture and flavor profile. Iceberg lettuce is crisp and mild, while romaine has a slightly bitter taste. Butterhead lettuce is tender and has a buttery flavor, and leaf lettuce has a more delicate texture and taste.

Can lettuce be contaminated with harmful bacteria?

Yes, like any raw produce, lettuce can be contaminated with bacteria such as E. coli or Salmonella. It is important to handle and wash lettuce properly before consumption. Washing the leaves thoroughly under running water and drying them with a clean towel can help minimize the risk of foodborne illness.

Can lettuce be used in dishes other than salads?

Absolutely! Lettuce is incredibly versatile and can be used in a variety of dishes. In addition to being a staple in salads, it can be used as a fresh and crunchy component in sandwiches, wraps, burgers, and tacos. It can also be added to soups and stir-fries, or used as a bed for grilled meats or vegetarian toppings. Lettuce adds a refreshing and nutritious element to a wide variety of recipes.