Calories in Lettuce: Nutrition Facts by Serving Size
One cup of shredded lettuce has just 5 calories. See the full nutrition breakdown by type and serving size with expert FAQ.
Lettuce is one of the most commonly consumed salad greens worldwide and one of the lowest-calorie foods you can eat. While iceberg lettuce is the most popular variety, darker varieties like romaine and leaf lettuce offer significantly more vitamins and minerals. Here is a full breakdown of lettuce nutrition by type and serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Fiber | Vitamin A | Vitamin K |
|---|---|---|---|---|---|---|
| 1 cup shredded (iceberg) | ~36 g | 5 kcal | 1 g | 0.4 g | 3% DV | 13% DV |
| 1 cup shredded (romaine) | ~47 g | 8 kcal | 1.5 g | 1 g | 41% DV | 48% DV |
| 1 leaf (iceberg) | ~8 g | 1 kcal | 0.2 g | 0.1 g | 1% DV | 3% DV |
| 1 head (iceberg) | ~539 g | 75 kcal | 16 g | 6.4 g | 32% DV | 152% DV |
| 100 g (iceberg) | 100 g | 14 kcal | 3 g | 1.2 g | 10% DV | 36% DV |
Romaine lettuce provides significantly more vitamin A, vitamin C, folate, and potassium than iceberg lettuce. All varieties of lettuce are hydrating, with a water content of approximately 95%.
Frequently Asked Questions (FAQ)
How many calories are in a cup of lettuce?
One cup of shredded iceberg lettuce (about 36 grams) contains only 5 calories, while one cup of shredded romaine lettuce (about 47 grams) has about 8 calories. Both are among the lowest-calorie foods available. This makes lettuce an ideal base for salads, allowing you to build a large, satisfying meal without adding many calories from the greens themselves.
Which type of lettuce is the healthiest?
Romaine lettuce is significantly more nutritious than iceberg lettuce. Cup for cup, romaine provides about 10 times more vitamin A and nearly 4 times more vitamin K than iceberg. Other dark leafy varieties like red leaf and butterhead lettuce also offer more nutrients than iceberg. As a general rule, the darker the lettuce, the higher its nutrient content.
Is lettuce good for weight loss?
Lettuce is one of the best foods for weight loss due to its extremely low calorie density. You could eat an entire head of iceberg lettuce for only 75 calories. Its high water content (about 95%) and fiber promote a feeling of fullness. Using lettuce as the base of a meal allows you to eat a larger volume of food while keeping total calories low.
Does lettuce have any nutritional value?
While iceberg lettuce is often dismissed as nutritionally empty, it still provides vitamin K, folate, and hydration. Romaine and other darker varieties are genuinely nutrient-rich, offering substantial amounts of vitamin A, vitamin K, vitamin C, and folate. Lettuce also contains small amounts of calcium, potassium, and iron.
Can you eat too much lettuce?
Eating very large amounts of lettuce is generally safe, but consuming excessive quantities over time could contribute to a high intake of vitamin K, which may interfere with blood-thinning medications like warfarin. Additionally, relying too heavily on lettuce — especially iceberg — can leave nutritional gaps since it is very low in calories and protein. A balanced diet should include a variety of vegetables, not just lettuce.
How many calories are in a cup of lettuce?
Which type of lettuce is the healthiest?
Is lettuce good for weight loss?
Does lettuce have any nutritional value?
Can you eat too much lettuce?
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