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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Lettuce

A widely-used leafy vegetable, essential for salads. Whether your goal is keto, weight loss, or bodybuilding, here is the exact 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.

14 Calories per 100g
0.9g Protein
2.9g Carbs
0.2g Fat

Lettuce Micronutrients (100g)

  • Dietary Fiber 1.3 g
  • Total Sugars 0.8 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.

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