Calories in Lettuce, cooked
Generic food Cooked Vegetables
Lettuce, cooked contains 49 kcal per 100 g. A typical serving of 1 cup (86 g) provides about 42 kcal.
Roughly 57% of its calories come from fat, with 34% from carbohydrates and 9% from protein (estimated with general energy factors).
That is more energy than the typical item in lettuce and lettuce salads on FoodFactly, where the median is 25 kcal per 100 g across 13 foods.
100 g provides 72% of the Daily Value for Vitamin K and 38% of the Daily Value for Vitamin A.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
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 | 49 kcal | |
| Total fat C | 3.1 g | 4% |
| Saturated fat C | 0.81 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 169 mg | 7% |
| Total carbohydrates C | 4.2 g | 2% |
| Dietary fiber C | 1.5 g | 5% |
| Total sugars C | 1.3 g | |
| Protein C | 1.1 g | 2% |
| Vitamin A C | 340 µg | 38% |
| Vitamin C C | 6.4 mg | 7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.64 mg | 4% |
| Vitamin K C | 86.6 µg | 72% |
| Thiamin (B1) C | 0.068 mg | 6% |
| Riboflavin (B2) C | 0.069 mg | 5% |
| Niacin (B3) C | 0.35 mg | 2% |
| Vitamin B6 C | 0.086 mg | 5% |
| Folate (B9) C | 33 µg | 8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 12.2 mg | 2% |
| Calcium C | 36 mg | 3% |
| Iron C | 0.29 mg | 2% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 27 mg | 2% |
| Potassium C | 284 mg | 6% |
| Zinc C | 0.3 mg | 3% |
| Copper C | 0.046 mg | 5% |
| Selenium C | 0.7 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 9%
- Carbohydrates 34%
- Fat 57%
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
- Protein1.1 gin the lowest quarter of lettuce and lettuce salads (median 1.3 g)
- Fiber1.5 gabove the median for lettuce and lettuce salads (median 1.4 g)
- Sugars1.3 gbelow the median for lettuce and lettuce salads (median 1.6 g)
- Fat3.1 gabove the median for lettuce and lettuce salads (median 0.66 g)
- Saturated fat0.81 gin the top quarter of lettuce and lettuce salads (median 0.086 g)
- Sodium169 mgin the top quarter of lettuce and lettuce salads (median 39 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water90.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 0.98 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 | 0.8 g |
| SFA 4:0 C | 0.021 g |
| SFA 6:0 C | 0.015 g |
| SFA 8:0 C | 0.009 g |
| SFA 10:0 C | 0.02 g |
| SFA 12:0 C | 0.024 g |
| SFA 14:0 C | 0.075 g |
| SFA 16:0 C | 0.46 g |
| SFA 18:0 C | 0.16 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.18 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.019 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.014 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,920 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,630 µg |
| Retinol C | 13 µg |
| Carotene, alpha C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 90.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 33 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 |
|---|---|---|---|---|
| Summer squash, yellow or green, frozen, cooked with oil Cooked | 46 | 1.2 g | 4.4 g | 3.1 g |
| Christophine, cooked Cooked | 44 | 0.86 g | 4.7 g | 2.9 g |
| Celery, cooked Cooked | 42 | 0.52 g | 3.5 g | 2.9 g |
| Summer squash, yellow or green, frozen, cooked, fat added, NS as to fat type Cooked | 43 | 1.2 g | 4.4 g | 2.7 g |
| Chard, cooked Cooked | 44 | 1.9 g | 3.9 g | 3 g |
| Bitter melon, cooked Cooked | 41 | 0.82 g | 4.2 g | 2.7 g |
| Bamboo shoots, cooked Cooked | 41 | 1.7 g | 3.1 g | 2.9 g |
| Summer squash, yellow or green, frozen, cooked with butter or margarine Cooked | 40 | 1.2 g | 4.4 g | 2.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked lettuce?
100 g of cooked lettuce has 49 kcal. 1 cup (86 g): about 42 kcal.
How much protein is in cooked lettuce?
Cooked lettuce contains 1.1 g of protein per 100 g (2% of the 50 g Daily Value), or 0.91 g in 1 cup (86 g). About 9% of its calories come from protein. Compared with other lettuce and lettuce salads, that is in the lowest quarter (median 1.3 g).
How many carbs are in cooked lettuce?
Cooked lettuce has 4.2 g of total carbohydrates per 100 g, including 1.5 g of fiber and 1.3 g of sugars.
How much fat is in cooked lettuce?
Cooked lettuce contains 3.1 g of fat per 100 g, of which 0.81 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked lettuce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (72% DV) and Vitamin A (38% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lettuce?
100 g contains 169 mg of sodium, 7% of the 2,300 mg Daily Value.
Does lettuce have the same nutrition cooked and raw?
No. Per 100 g, lettuce, cooked has 49 kcal, while lettuce, butterhead (includes boston and bibb types), raw has 13 kcal. Cooking 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 2709949. 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.