Calories in Lettuce, for use on a sandwich
Generic food Meals and Dishes
Lettuce, for use on a sandwich contains 20 kcal per 100 g. A typical serving of guideline amount on regular sandwich (8 g) provides about 2 kcal.
Roughly 76% of its calories come from carbohydrates, with 19% from protein and 5% from fat (estimated with general energy factors).
100 g provides 62% of the Daily Value for Vitamin K and 34% of the Daily Value for Vitamin A.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 20 kcal | |
| Total fat C | 0.1 g | 0.1% |
| Saturated fat C | 0.026 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 23 mg | 1% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 1.1 g | |
| Protein C | 0.92 g | 2% |
| Vitamin A C | 302 µg | 34% |
| Vitamin C C | 8 mg | 9% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.17 mg | 1% |
| Vitamin K C | 73.9 µg | 62% |
| Thiamin (B1) C | 0.066 mg | 6% |
| Riboflavin (B2) C | 0.064 mg | 5% |
| Niacin (B3) C | 0.32 mg | 2% |
| Vitamin B6 C | 0.062 mg | 4% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 10.5 mg | 2% |
| Calcium C | 31 mg | 2% |
| Iron C | 0.26 mg | 1% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 23 mg | 2% |
| Potassium C | 249 mg | 5% |
| Zinc C | 0.26 mg | 2% |
| Copper C | 0.04 mg | 4% |
| Selenium C | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 76%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
- Water94.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.008 g |
|---|---|
| Polyunsaturated fat C | 0.11 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.032 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.024 g |
| SFA 18:0 C | 0.003 g |
| MUFA 18:1 C | 0.006 g |
| PUFA 18:3 C | 0.076 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,620 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,510 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 94.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 38 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Lettuce
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce, butterhead (includes boston and bibb types), raw Raw | 13 | 1.4 g | 2.2 g | 0.22 g |
| Lettuce, red leaf, raw Raw | 13 | 1.3 g | 2.3 g | 0.22 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Lettuce, green leaf, raw Raw | 15 | 1.4 g | 2.9 g | 0.15 g |
| Lettuce, iceberg, raw Raw | 15 | 0.74 g | 3.4 g | 0.074 g |
| Lettuce, romaine, green, raw Raw | 18 | 0.98 g | 4.1 g | 0.071 g |
| Lettuce, leaf, red, raw Raw | 15 | 0.88 g | 3.3 g | 0.11 g |
| Lettuce, leaf, green, raw Raw | 19 | 1.1 g | 4.1 g | 0.16 g |
| Lettuce, raw Raw | 20 | 0.92 g | 3.7 g | 0.1 g |
| Lettuce, Boston, raw Raw | 18 | 0.88 g | 3.3 g | 0.11 g |
| Lettuce, arugula, raw Raw | 25 | 2.6 g | 3.7 g | 0.66 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| McDONALD'S, Side Salad | 20 | 1 g | 4.3 g | 0.19 g |
| Cucumber, for use on a sandwich | 16 | 0.62 g | 3 g | 0.18 g |
| Tomatoes, for use on a sandwich | 20 | 0.82 g | 4 g | 0.31 g |
| Spinach, for use on a sandwich | 27 | 2.9 g | 2.4 g | 0.62 g |
| Mushrooms, for use on a sandwich | 31 | 2.9 g | 4.1 g | 0.35 g |
| Pepper, for use on a sandwich | 27 | 0.81 g | 5.7 g | 0.12 g |
| Restaurant, Chinese, vegetable chow mein, without meat or noodles | 43 | 1.3 g | 5.7 g | 1.7 g |
| Chow mein or chop suey, meatless, no noodles | 43 | 1.3 g | 5.7 g | 1.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in lettuce?
100 g of lettuce has 20 kcal. Guideline amount on regular sandwich (8 g): about 2 kcal. Guideline amount on large sandwich (16 g): about 3 kcal.
How much protein is in lettuce?
Lettuce contains 0.92 g of protein per 100 g (2% of the 50 g Daily Value), or 0.074 g in guideline amount on regular sandwich (8 g). About 19% of its calories come from protein.
How many carbs are in lettuce?
Lettuce has 3.7 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1.1 g of sugars.
How much fat is in lettuce?
Lettuce contains 0.1 g of fat per 100 g, of which 0.026 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does lettuce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (62% DV) and Vitamin A (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in lettuce?
100 g contains 23 mg of sodium, 1% of the 2,300 mg Daily Value.
Does lettuce have the same nutrition not specified and raw?
No. Per 100 g, lettuce, for use on a sandwich has 20 kcal, while lettuce, butterhead (includes boston and bibb types), raw has 13 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710250. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.