Lettuce · Lactuca sativa
Lettuce, green leaf, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Lettuce, green leaf, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 65/100
How many beneficial nutrients Lettuce, green leaf, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Lettuce, green leaf, raw come from — the split across carbs, fat & protein.
74% from carbs
-
Carbs 74%4.1 g per serving
-
Fat 6%0.2 g per serving
-
Protein 20%1.1 g per serving
What Lettuce, green leaf, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.1 g | |
| Dietary Fiber | 1.3 g | |
| Starch | 0.0 g | — |
| Total Sugars | 0.8 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.4 g | — |
| Fructose | 0.4 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 58.0 mg | — |
| Omega-6 Fatty Acids | 24.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 18.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 5.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 24.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.1 g | |
| Histidine | 22.0 mg | — |
| Isoleucine | 84.0 mg | — |
| Leucine | 79.0 mg | — |
| Lysine | 84.0 mg | — |
| Methionine | 16.0 mg | — |
| Phenylalanine | 55.0 mg | — |
| Threonine | 59.0 mg | — |
| Tryptophan | 9.0 mg | — |
| Valine | 70.0 mg | — |
| Alanine | 56.0 mg | — |
| Arginine | 71.0 mg | — |
| Aspartic Acid | 142.0 mg | — |
| Cystine | 16.0 mg | — |
| Glutamic Acid | 182.0 mg | — |
| Glycine | 57.0 mg | — |
| Proline | 48.0 mg | — |
| Serine | 39.0 mg | — |
| Tyrosine | 32.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 370.0 mcg | |
| Vitamin C | 15.2 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.2 mg | |
| Vitamin K | 126.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 38.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 13.6 mg | |
| Betaine | 0.2 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 39.8 mg | |
| Iron | 0.9 mg | |
| Magnesium | 13.0 mg | |
| Phosphorus | 29.0 mg | |
| Potassium | 277.1 mg | |
| Sodium | 28.9 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 38.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.7 g | — |
About Lettuce, green leaf, raw
Lettuce (Lactuca sativa) is a leafy green grown for its crisp, mild leaves, and it is the foundation of salads the world over. It comes in many forms, including crunchy pale iceberg, tall and sturdy romaine, tender buttery Bibb and Boston heads, and the frilly loose-leaf and baby greens that show up in shades of green and deep red. Lettuce is mostly water, which makes it cool, refreshing, and very low in calories, yet it still supplies fiber, vitamin K, vitamin A, and folate, and as a rule the darker and greener the leaf, the more nutrients it packs, which is why romaine and leaf lettuces outshine iceberg.
Beyond the salad bowl, lettuce adds crunch to sandwiches, burgers, tacos, and lettuce wraps, and hearts of romaine are even sturdy enough to char briefly on the grill. The leaves are delicate and bruise and wilt easily, so keep lettuce dry and refrigerated in the crisper drawer, and use it within a few days while it still has its snap.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Lettuce, green leaf, raw?
There are 22 calories in 100 g of Lettuce, green leaf, raw, or about 5 calories in 1 leaf outer (24 g).
How much protein is in Lettuce, green leaf, raw?
Lettuce, green leaf, raw contains 1.1 g of protein per 100 g.
How many carbs are in Lettuce, green leaf, raw?
Lettuce, green leaf, raw has 4.1 g of carbohydrates per 100 g.
How much fat is in Lettuce, green leaf, raw?
Lettuce, green leaf, raw provides 0.2 g of total fat per 100 g.
What is Lettuce, green leaf, raw a good source of?
Lettuce, green leaf, raw is an excellent source of Vitamin K (105% DV) and Vitamin A (RAE) (41% DV) and a good source of Vitamin C, Manganese and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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