Calories in Lettuce

Q: How many calories are in one serving of lettuce?

1 leaf of lettuce (8 g) has about 2 kcal, and 100 g has 20 kcal.

Q: How much sugar does lettuce have?

100 g of lettuce has 1.1 g of sugar.

Q: Is lettuce rich in vitamin K?

Yes. 100 g of lettuce has 73.9 µg of vitamin K, 99% of what an adult needs in a day.

Q: Is lettuce low carb or keto-friendly?

Yes. 100 g of lettuce has only 2.4 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.

Q: Does lettuce contain lutein + zeaxanthin?

Yes. 100 g of lettuce has 1510 µg of lutein + zeaxanthin.

Q: Is lettuce low in calories?

Yes. 100 g of lettuce has only 20 kcal.

Q: Will eating lettuce help me lose weight?

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of lettuce has 20 kcal. The calorie calculator works out how many you need.

100 g of lettuce has 20 kcal, and 1 leaf of lettuce (8 g) has about 2 kcal.

20 kcalper 100 g

2 kcal in 1 leaf (8 g)

Very low density · 0.2 kcal per g

Protein 0.9g 19% of the calories
Carbs 3.7g 76% of the calories
Fat 0.1g 5% of the calories
Fiber 1.3g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 5 minutes of walking, or 2 minutes of running, for a 70 kg body - context, not a debt to work off.

Lettuce nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 leaf (8 g)
Nutrient	Per 100 g	Per serving
Energy	20kcal	2kcal
Fat	0.1g	0.008g
Saturated Fat	0.03g	0.002g
Unsaturated Fat	0.07g	0.006g
Carbs	3.7g	0.3g
Sugars	1.1g	0.088g
Fiber	1.3g	0.1g
Protein	0.92g	0.074g
Salt	0.06g	0.005g
Water	94.7g	7.6g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.008g	0.001g
Polyunsaturated	0.11g	0.009g
Omega-3	0.076g	0.006g
ALA	0.076g	0.006g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.032g	0.003g
AA	0g	0g
LA	0.032g	0.003g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.066mg	0.005mg
Vitamin B2 (Riboflavin)	0.064mg	0.005mg
Vitamin B3 (Niacin)	0.32mg	0.026mg
Vitamin B6 (Pyridoxine)	0.062mg	0.005mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	38µg	3µg
Vitamin A	302µg	24.2µg
Vitamin C	8mg	0.64mg
Vitamin D	0IU	0IU
Vitamin E	0.17mg	0.014mg
Vitamin K	73.9µg	5.9µg
Choline	10.5mg	0.84mg

Calcium	31mg	2.5mg
Copper	0.04mg	0.003mg
Iron	0.26mg	0.021mg
Magnesium	11mg	0.88mg
Phosphorus	23mg	1.8mg
Potassium	249mg	19.9mg
Selenium	0.6µg	0.048µg
Zinc	0.26mg	0.021mg

Beta-carotene	3617µg	289µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	1510µg	121µg
Flavonoids	3.2mg	0.26mg
Flavones	0.27mg	0.022mg
Flavonols	2.9mg	0.23mg

Cystine	0.008g	0.001g
Histidine	0.013g	0.001g
Isoleucine	0.036g	0.003g
Leucine	0.045g	0.004g
Lysine	0.039g	0.003g
Methionine	0.009g	0.001g
Phenylalanine	0.037g	0.003g
Threonine	0.034g	0.003g
Tryptophan	0.01g	0.001g
Tyrosine	0.017g	0.001g
Valine	0.036g	0.003g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in lettuce

1 leaf (8 g) is 2 kcal, about <1% of a 2,000 kcal day.

High in vitamin K73.9 µg per 100 g (99% of the daily reference)
High in vitamin A302 µg per 100 g (38% of the daily reference)
Low in calories20 kcal per 100 g
Low in fat0.1 g per 100 g
Low in saturated fat0.03 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of lettuce

8 g1 leaf	2 kcal
28 g1 oz	6 kcal
50 g	10 kcal
100 g	20 kcal
200 g	40 kcal

Any amount g 2 kcal

Foods with similar calories

Other published foods within reach of 20 kcal per 100 g, so the number has something to sit against.

Broccoli 11 kcal more 31kcal / 100 g

Spinach 7 kcal more 27kcal / 100 g

Tomatoes Same calories 20kcal / 100 g

Onion 18 kcal more 38kcal / 100 g

Asparagus Same calories 20kcal / 100 g

Green beans 11 kcal more 31kcal / 100 g

Questions about lettuce