Nutrition facts · Vegetables
Calories in Lettuce
Iceberg lettuce has 14 calories per 100 g, and 1 cup, shredded (72 g) has 10 calories. Most of its calories come from carbohydrates, with 3 g of carbs per 100 g compared with 0.9 g of protein and 0.1 g of fat.
Calories come from: Carbs 73% · Fat 5% · Protein 22%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 14 kcal | 0.9 g | 3 g | 0.1 g |
| 1 cup, shredded | 72 g | 10 kcal | 0.6 g | 2.1 g | 0.1 g |
| 1 cup, chopped | 57 g | 8 kcal | 0.5 g | 1.7 g | 0.1 g |
| 1 medium leaf | 8 g | 1 kcal | 0.1 g | 0.2 g | 0 g |
| 1 medium head | 539 g | 75 kcal | 4.9 g | 16 g | 0.8 g |
Full nutrition (Per 100 g)
| Calories | 14 kcal |
|---|---|
| Protein | 0.9 g |
| Carbohydrates | 3 g |
| of which sugars | 2 g |
| Fiber | 1.2 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 10 mg |
What changes the calories
- Salad dressing usually adds far more calories than the lettuce itself, since most dressings are based on oil, mayonnaise or sugar.
- How tightly you pack a measuring cup changes the weight, which is why 1 cup, shredded (72 g) and 1 cup, chopped (57 g) give different calorie counts.
- Toppings such as cheese, croutons, bacon bits and nuts can quickly outweigh the lettuce in calories.
- Other lettuce types, like romaine or leaf lettuce, have slightly different values than iceberg, so match the variety you actually eat.
Tips for logging it accurately
- Weigh lettuce on a kitchen scale if you can, because cup measures vary a lot depending on how loosely the leaves are packed.
- Log the dressing and each topping as separate entries, since these usually hold most of the calories in a salad.
- Snap a photo of your salad in BerryFit to log the lettuce and toppings together, then adjust portions if needed.
Log Lettuce in seconds
Snap a photo of your meal or search for Lettuce in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a head of lettuce?
1 medium head of iceberg lettuce (539 g) has 75 calories. It also provides 16 g of carbs, 4.9 g of protein and 0.8 g of fat.
How many calories are in a lettuce leaf?
1 medium leaf of iceberg lettuce (8 g) has about 1 calorie, so a few leaves on a sandwich add very little.
Does lettuce have protein?
Lettuce has a small amount of protein: 0.9 g per 100 g, or 0.6 g in 1 cup, shredded. Most of its calories come from carbs.
How much fiber and sugar is in lettuce?
Iceberg lettuce has 1.2 g of fiber and 2 g of sugar per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Lettuce, iceberg (includes crisphead types), raw, FDC ID 169248); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
