Lettuce calories
Lettuce gives 14 kcal per 100 g. A typical 72 g serving is about 10 kcal, so it's easy to fit into almost any day.
A serving covers about 1% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 9 to 11 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (72 g) |
|---|---|---|
| kcal | 14 | 10 |
| Protein, g | 1.1 | 0.8 |
| Fat, g | 0.1 | 0.1 |
| Carbs, g | 2.9 | 2.1 |
| Fiber, g | 1.2 | 0.9 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 36 g | 5 kcal | 5-6 | 160 |
| 1 · 72 g | 10 kcal | 9-11 | 310 |
| 1½ · 108 g | 15 kcal | 14-17 | 470 |
| 2 · 144 g | 20 kcal | 18-22 | 630 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 310 steps, or 2 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Pickles | 12 | 4 kcal / 35 g | 0.5 g |
| Celery | 14 | 6 kcal / 40 g | 0.7 g |
| Lettuce | 14 | 10 kcal / 72 g | 1.1 g |
| Cucumber | 15 | 8 kcal / 52 g | 0.7 g |
| Radish | 16 | 9 kcal / 58 g | 0.7 g |
| Romaine lettuce | 17 | 8 kcal / 47 g | 1.2 g |
| Zucchini | 17 | 33 kcal / 196 g | 1.2 g |
| Tomato | 18 | 22 kcal / 123 g | 0.9 g |
| Sauerkraut | 19 | 27 kcal / 142 g | 0.9 g |
Lightest in this group per 100 g: Pickles.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 169248, FDC 169249 (Lettuce, iceberg (includes crisphead types), raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in lettuce?
Lettuce has about 14 kcal per 100 g. A typical 72 g serving is about 10 kcal, and realistically anywhere from 9 to 11 kcal depending on the recipe and portion.
How much protein is in lettuce?
1.1 g of protein per 100 g, or about 0.8 g in a 72 g serving.
Your plate isn't a lab sample
Snap your own lettuce and Kalorea estimates what's actually on your plate, with a range and macros.