Calorie Chart / Vegetables / Lettuce
How Many Calories Are in Lettuce?
Calculation of the nutritional value & Recommended Dietary Intake of lettuce
For g and a calorie requirement of kcal
| Calories 6 kcal | Proteins 0.4 g | Lipids 0.1 g | Carbohydrates 0.8 g |
| 0% | 1% | 0% | 0% |
Health benefits of lettuce
Lettuce - 100g
Calories 15 kcal
Proteins 1 g
Lipids 0.3 g
Carbohydrates 2 g
With only 15 calories per 100 g, lettuce is classified as a very low-calorie ingredient. These few calories make it easy to bulk up a plate without significantly raising daily calorie intake, which is why dietitians often recommend it during energy-restricted plans.
Lettuce supplies vitamin A (through β-carotene), vitamin K, folate, and a modest amount of potassium while still contributing almost no calories. Its high water content (about 95%) supports hydration, and its fibers promote satiety despite the minimal calories ingested.
Ancient Greeks and Romans already appreciated lettuce for its lightness and digestive properties long before the concept of calories existed. Today, its crisp texture and neutral taste continue to provide volume and crunch to meals for people watching their calorie intake or simply aiming for a balanced diet.
Tips for incorporating lettuce into a balanced diet
For a nutrient-dense yet low-calorie lunch, combine torn lettuce leaves with diced tomato, sliced cucumber, and grilled strips of chicken breast. Use a light light vinaigrette to keep calories in check while boosting flavor.
If you need a portable option, replace high-calorie tortillas with large lettuce leaves as wraps around a spoonful of cooked quinoa, herbs, and a squeeze of lemon. This swap can save more than one hundred calories per serving compared to regular bread.
Lettuce can also freshen up warm dishes: add shredded leaves at the last minute to a vegetable soup or stir-fry to increase volume without piling on calories. Whatever the preparation, be mindful of toppings such as cheese or creamy sauces, as they can quickly turn a bowl that started with few calories into an energy-dense meal.
Frequently Asked Questions
- How many calories are in lettuce?
- Lettuce provides 15 kcal per 100 g, placing it in the very low-calorie category.
- Is lettuce good for weight-loss diets focused on reducing calories?
- Yes. Because lettuce adds bulk with almost no calories, it helps control hunger while keeping total meal calories low.
- What nutrients does lettuce offer besides calories?
- Despite its negligible calories, lettuce supplies vitamin A, vitamin K, folate, potassium, and water, all useful for overall health.
- Can I cook lettuce without adding many calories?
- Absolutely. Lightly wilting it in a non-stick pan or steaming it adds virtually zero calories; just avoid butter or oil-rich sauces that raise calories.
- How does lettuce compare in calories with other salad greens?
- Lettuce is among the lowest: for example, spinach clocks in at around 23 kcal/100 g, and arugula about 25 kcal/100 g, still low but slightly higher in calories than lettuce.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
