Calories in Lettuce, green leaf, raw
Generic food Raw Vegetables
Lettuce, green leaf, raw contains 15 kcal per 100 g. A typical serving of 1 cup shredded (36 g) provides about 5 kcal.
Roughly 63% of its calories come from carbohydrates, with 30% from protein and 7% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 105% of the Daily Value for Vitamin K, 41% of the Daily Value for Vitamin A and 11% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 15 kcal | |
| Total fat M | 0.15 g | 0.2% |
| Saturated fat C | 0.02 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 28 mg | 1% |
| Total carbohydrates C | 2.9 g | 1% |
| Dietary fiber M | 1.3 g | 5% |
| Total sugars M | 0.78 g | |
| Protein M | 1.4 g | 3% |
| Vitamin A ? | 370 µg | 41% |
| Vitamin C M | 9.2 mg | 10% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.22 mg | 1% |
| Vitamin K M | 126 µg | 105% |
| Thiamin (B1) M | 0.07 mg | 6% |
| Riboflavin (B2) M | 0.08 mg | 6% |
| Niacin (B3) M | 0.38 mg | 2% |
| Pantothenic acid (B5) M | 0.13 mg | 3% |
| Vitamin B6 M | 0.09 mg | 5% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 13.6 mg | 2% |
| Calcium M | 36 mg | 3% |
| Iron M | 0.86 mg | 5% |
| Magnesium M | 13 mg | 3% |
| Phosphorus M | 29 mg | 2% |
| Potassium M | 194 mg | 4% |
| Zinc M | 0.18 mg | 2% |
| Copper M | 0.029 mg | 3% |
| Manganese M | 0.25 mg | 11% |
| Selenium M | 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 30%
- Carbohydrates 63%
- Fat 7%
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
- Protein1.4 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1.3 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.78 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.15 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.02 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium28 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.1 gprotein density, useful for comparing foods with different calorie levels
- Water95 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.006 g |
|---|---|
| Polyunsaturated fat C | 0.082 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0.36 g |
| Fructose M | 0.43 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan ? | 0.009 g |
|---|---|
| Threonine ? | 0.059 g |
| Isoleucine ? | 0.084 g |
| Leucine ? | 0.079 g |
| Lysine ? | 0.084 g |
| Methionine ? | 0.016 g |
| Cystine ? | 0.016 g |
| Phenylalanine ? | 0.055 g |
| Tyrosine ? | 0.032 g |
| Valine ? | 0.07 g |
| Arginine ? | 0.071 g |
| Histidine ? | 0.022 g |
| Alanine ? | 0.056 g |
| Aspartic acid ? | 0.14 g |
| Glutamic acid ? | 0.18 g |
| Glycine ? | 0.057 g |
| Proline ? | 0.048 g |
| Serine ? | 0.039 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.024 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.018 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.005 g |
| PUFA 18:3 ? | 0.058 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.002 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (14)
| Beta-carotene M | 4,443 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 1,730 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.41 mg |
| Tocopherol, delta M | 0.02 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Sterols (1)
| Phytosterols ? | 38 mg |
|---|
Other components (13)
| Water M | 95 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.62 g |
| Theobromine Z | 0 mg |
| Energy C | 62 kJ |
| Vitamin A, IU ? | 7,405 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 38 µg |
| Betaine I | 0.2 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
| Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing | 24 | 1.1 g | 4.6 g | 0.2 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 |
|---|---|---|---|---|
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw lettuce?
100 g of raw lettuce has 15 kcal. 1 cup shredded (36 g): about 5 kcal. 1 leaf inner (4.8 g): about 1 kcal. 1 leaf outer (24 g): about 4 kcal.
How much protein is in raw lettuce?
Raw lettuce contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 0.49 g in 1 cup shredded (36 g). About 30% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw lettuce?
Raw lettuce has 2.9 g of total carbohydrates per 100 g, including 1.3 g of fiber and 0.78 g of sugars.
How much fat is in raw lettuce?
Raw lettuce contains 0.15 g of fat per 100 g, of which 0.02 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw lettuce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (105% DV), Vitamin A (41% DV), manganese (11% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lettuce?
100 g contains 28 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 169249. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.