Calories in Lettuce 🥬
Per 1 cup shredded (47g)
Nutrition Facts
Serving: 1 cup shredded (47g)
About Lettuce
Lettuce is a nutrient-packed vegetable with a crisp mild taste profile. At just 5 calories per 1 cup shredded (47g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for hydration, lettuce is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Lettuce
Rich in Vitamin K
Lettuce is an excellent source of vitamin K, a nutrient essential for hydration. Including lettuce in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 5 calories per serving, lettuce packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Important Source of Folate
Lettuce provides meaningful amounts of folate, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Ultra Low-Calorie Choice
At just 5 calories per serving, lettuce is one of the lowest-calorie options in its category. You can enjoy generous portions without significantly impacting your daily calorie budget, making it perfect for volume eating during weight management.
Calories by Serving Size
Different serving sizes of lettuce and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (24g) | 2 | 0.3g | 0.2g | 0.1g |
| Small serving (35g) | 4 | 0.5g | 0.4g | 0.1g |
| 1 cup (47g) | 5 | 0.7g | 0.5g | 0.1g |
| 1.5 cups (70g) | 8 | 1.0g | 0.8g | 0.2g |
| 2 cups (94g) | 10 | 1.4g | 1.0g | 0.2g |
| Large serving (141g) | 15 | 2.1g | 1.5g | 0.3g |
Is Lettuce Good for Weight Loss?
Lettuce is an excellent choice for weight loss at just 5 calories per 1 cup shredded (47g). Its ultra-low calorie count means you can eat generous portions without worrying about your daily calorie budget. Foods this low in calories are often called 'free foods' in many diet plans because the energy cost of digesting them nearly equals their calorie content. Pair lettuce with lean protein for a satisfying, diet-friendly meal. Tracking your intake with an app like Calory can help you see just how much room lettuce leaves in your daily calorie goal.
Lettuce and Popular Diets
How lettuce fits into common eating plans:
Frequently Asked Questions
How many calories in lettuce?
Lettuce (1 cup shredded (47g)) contains approximately 5 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is lettuce good for weight loss?
Yes, lettuce is a great choice for weight loss at only 5 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
What is the best way to cook lettuce?
For maximum nutrition, steaming or lightly sauteing lettuce preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store lettuce?
Store fresh lettuce in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze lettuce for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Lettuce in Calory
Scan, search, or snap a photo. Calory makes logging lettuce instant with AI-powered food recognition.