A widely-used leafy vegetable, essential for salads. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 cup shredded weighs approximately 36g.
That means one serving contains 5 calories,
0.3g of protein,
and 1.0g of carbs.
14Calories per 100g
0.9gProtein
2.9gCarbs
0.2gFat
Calories in any amount of Lettuce
Weigh your portion and type it in. Values scale from the 100g figures above.
5 kcal ·
0.3g protein ·
1g carbs ·
0.1g fat
Lettuce calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
4 kcal
0.3g
0.8g
0.1g
50 g
7 kcal
0.5g
1.5g
0.1g
100 g
14 kcal
0.9g
2.9g
0.2g
1 serving: 1 cup shredded (36 g)
5 kcal
0.3g
1g
0.1g
150 g
21 kcal
1.4g
4.4g
0.3g
200 g
28 kcal
1.8g
5.8g
0.4g
250 g
35 kcal
2.3g
7.3g
0.5g
300 g
42 kcal
2.7g
8.7g
0.6g
500 g
70 kcal
4.5g
14.5g
1g
1 lb
64 kcal
4.1g
13.2g
0.9g
Lettuce Micronutrients (100g)
Dietary Fiber1.3 g
Total Sugars0.8 g
Net Carbs (Total Carbs - Fiber)1.6 g
Frequently Asked Questions
Is Lettuce good for weight loss?
With 14 calories per 100g, Lettuce can absolutely be part of a healthy diet.
Because it contains 1.3g of dietary fiber and 0.9g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Lettuce on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Lettuce has
1.6g of net carbs (2.9g total minus 1.3g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Lettuce have high protein?
Providing 0.9g of protein per 100g, Lettuce is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
Tired of manual macro math?
Stop typing "Lettuce calories" into Google. CalorTracker's AI food scanner lets you simply snap a
photo of your plate to calculate calories and macros automatically.