Calories in Lettuce, arugula, raw
Generic food Raw Vegetables
Lettuce, arugula, raw contains 25 kcal per 100 g. A typical serving of 1 cup (20 g) provides about 5 kcal.
Roughly 47% of its calories come from carbohydrates, with 33% from protein and 19% from fat (estimated with general energy factors).
That is close to the median for lettuce and lettuce salads on FoodFactly (25 kcal per 100 g).
100 g provides 91% of the Daily Value for Vitamin K, 24% of the Daily Value for Folate (B9) and 17% of the Daily Value for Vitamin C.
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 | 25 kcal | |
| Total fat C | 0.66 g | 0.8% |
| Saturated fat C | 0.086 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 27 mg | 1% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber C | 1.6 g | 6% |
| Total sugars C | 2.1 g | |
| Protein C | 2.6 g | 5% |
| Vitamin A C | 119 µg | 13% |
| Vitamin C C | 15 mg | 17% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.43 mg | 3% |
| Vitamin K C | 109 µg | 91% |
| Thiamin (B1) C | 0.044 mg | 4% |
| Riboflavin (B2) C | 0.086 mg | 7% |
| Niacin (B3) C | 0.31 mg | 2% |
| Vitamin B6 C | 0.073 mg | 4% |
| Folate (B9) C | 97 µg | 24% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 15.3 mg | 3% |
| Calcium C | 160 mg | 12% |
| Iron C | 1.5 mg | 8% |
| Magnesium C | 47 mg | 11% |
| Phosphorus C | 52 mg | 4% |
| Potassium C | 369 mg | 8% |
| Zinc C | 0.47 mg | 4% |
| Copper C | 0.076 mg | 8% |
| Selenium C | 0.3 µg | 0.5% |
% 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 33%
- Carbohydrates 47%
- Fat 19%
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
- Protein2.6 gabove the median for lettuce and lettuce salads (median 1.3 g)
- Fiber1.6 gin the top quarter of lettuce and lettuce salads (median 1.4 g)
- Sugars2.1 gin the top quarter of lettuce and lettuce salads (median 1.6 g)
- Sodium27 mgin the lowest quarter of lettuce and lettuce salads (median 39 mg)
- Protein per 100 kcal10.3 gprotein density, useful for comparing foods with different calorie levels
- Water91.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.049 g |
|---|---|
| Polyunsaturated fat C | 0.32 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 | 0.13 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 | 0.003 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.072 g |
| SFA 18:0 C | 0.004 g |
| MUFA 18:1 C | 0.046 g |
| PUFA 18:3 C | 0.17 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.001 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 | 1,420 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 3,560 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 97 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, 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 |
|---|---|---|---|---|
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 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 25 kcal. 1 cup (20 g): about 5 kcal. 1 leaf (2 g): about 1 kcal. Guideline amount in salad (40 g): about 10 kcal.
How much protein is in raw lettuce?
Raw lettuce contains 2.6 g of protein per 100 g (5% of the 50 g Daily Value), or 0.52 g in 1 cup (20 g). About 33% of its calories come from protein. Compared with other lettuce and lettuce salads, that is above the median (median 1.3 g).
How many carbs are in raw lettuce?
Raw lettuce has 3.7 g of total carbohydrates per 100 g, including 1.6 g of fiber and 2.1 g of sugars.
How much fat is in raw lettuce?
Raw lettuce contains 0.66 g of fat per 100 g, of which 0.086 g is saturated (0.4% 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 (91% DV), Folate (B9) (24% DV), Vitamin C (17% DV), Vitamin A (13% DV) and calcium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lettuce?
100 g contains 27 mg of sodium, 1% of the 2,300 mg Daily Value.
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 2709791. 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.