Lettuce: Calories, Nutrition and Health Benefits
The ultimate low-calorie vegetable with 95% water content, perfect for weight loss, hydration, and adding volume to meals without adding calories.
Quick Nutrition Facts
Per 1 Cup Shredded (36g)
| Nutrient | Amount |
|---|---|
| Calories | 5 kcal |
| Protein | 0.5g |
| Carbohydrates | 1g |
| Fiber | 0.5g |
| Sugars | 0.4g |
| Fat | 0.1g |
| Vitamin K | 17.4mcg |
| Vitamin A | 148mcg |
| Folate | 13.7mcg |
| Water | 34g |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Lettuce is 95% water, making it one of the most hydrating and lowest-calorie vegetables. Darker varieties like romaine provide significantly more vitamins A, K, and folate than pale iceberg lettuce.
Myth Busters
MYTH #1: Lettuce Has No Nutritional Value
TRUTH: While low in calories, lettuce provides vitamin K (56% DV per 100g), vitamin A, folate, and antioxidants. Darker varieties are more nutrient-dense than iceberg lettuce.
MYTH #2: All Lettuce Types Are the Same
TRUTH: Romaine lettuce has 10x more vitamin A and 8x more vitamin C than iceberg. Red leaf lettuce contains anthocyanins with anti-inflammatory properties. Choose darker greens for better nutrition.
MYTH #3: Lettuce Can't Help With Weight Loss
TRUTH: The high water and fiber content creates volume and fullness with minimal calories. Studies show high-volume, low-calorie foods improve satiety and support weight loss when used as meal bases.
MYTH #4: Lettuce Causes Bloating
TRUTH: Lettuce is actually easy to digest for most people due to its high water and low fiber content. Bloating typically comes from cruciferous vegetables (broccoli, cabbage) or fatty dressings, not lettuce itself.
MYTH #5: You Must Wash Lettuce Multiple Times
TRUTH: Pre-washed, packaged lettuce labeled "ready-to-eat" or "triple-washed" is safe without additional washing. Washing already-clean lettuce can introduce bacteria from your sink. Only rewash if visibly dirty.
MYTH #6: Lettuce Is Just Filler Food
TRUTH: Lettuce provides hydration (95% water), dietary fiber for gut health, and essential vitamins. It serves as a low-calorie base to combine with nutrient-dense foods for balanced, satisfying meals.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 5 calories per cup with high volume. Perfect for creating filling, low-calorie meals. |
| Muscle Gain |  | Minimal protein (0.5g per cup). Use as a base, but pair with high-protein foods like chicken, eggs, or legumes. |
| Diabetes Management | | Extremely low GI (less than 15), minimal carbs (1g per cup). Safe for unlimited consumption. |
| PCOS Management | | Ultra-low calorie, minimal impact on blood sugar. Excellent for managing insulin resistance. |
| Pregnancy Nutrition | | Folate supports fetal development; vitamin K for blood health. Ensure thorough washing for safety. |
| Viral/Flu Recovery |  | Hydrating (95% water), vitamin C for immunity. Easy to digest but low in calories; pair with protein for recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Lettuce
Understanding lettuce's minimal blood glucose impact helps you make informed decisions about meal composition.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Lettuce has negligible impact on blood sugar. Individual responses may vary. Not medical advice.*
Optimal Pairings for Balanced Meals
Combining lettuce with protein, healthy fats, and complex carbs creates satisfying, blood-sugar-friendly meals:
- 🍗 Grilled chicken or turkey - Lean protein source
- 🥚 Hard-boiled eggs - Complete protein, healthy fats
- 🥑 Avocado - Healthy monounsaturated fats
- 🧀 Cheese or feta - Protein and calcium
- 🌰 Nuts and seeds - Crunch, healthy fats, minerals
These combinations provide satiety, balanced nutrition, and stable energy levels throughout the day.
Cultural Significance
Lettuce has been cultivated for over 4,500 years, originating in ancient Egypt where it was depicted in tomb paintings and considered sacred.
Historical Context:
- Ancient Egyptians grew lettuce as early as 2680 BCE, valuing it for oil from its seeds
- Romans introduced lettuce to Europe; Emperor Augustus built a statue honoring lettuce for curing his illness
- In ancient Persia, lettuce was served at royal banquets as a symbol of prosperity
In India:
- Introduced during British colonial period; now grown in Punjab, Haryana, Uttar Pradesh
- Popular in modern urban diets as salads gain popularity
- Used in fusion dishes combining Western salads with Indian spices and chutneys
- Available year-round but peaks during winter months (October-March)
Global Impact:
- Most consumed salad vegetable worldwide (25 billion kg produced annually)
- Iceberg lettuce most popular in USA; romaine in Mediterranean regions
- Essential ingredient in countless global cuisines from Caesar salad to Vietnamese bánh mì
Compare & Substitute
Lettuce vs Similar Low-Calorie Vegetables (Per 100g)
| Nutrient | 🥬 Lettuce | 🥒 Cucumber | 🥬 Spinach | 🌿 Arugula |
|---|---|---|---|---|
| Calories | 14 kcal | 15 kcal | 23 kcal | 25 kcal |
| Carbs | 2.9g | 3.6g | 3.6g | 3.7g |
| Fiber | 1.3g | 0.5g | 2.2g | 1.6g |
| Protein | 1.4g | 0.7g | 2.9g | 2.6g |
| Fat | 0.2g | 0.1g | 0.4g | 0.7g |
| Vitamin K | 126mcg (105% DV) | 16.4mcg | 483mcg (402% DV) | 108.6mcg |
| Vitamin A | 370mcg | 45mcg | 469mcg | 119mcg |
| Folate | 38mcg | 7mcg | 194mcg | 97mcg |
| Best For | Volume, hydration | Hydration, crunch | Nutrients, protein | Peppery flavor |
Frequently Asked Questions
Is lettuce good for weight loss?
Yes, lettuce is one of the best vegetables for weight loss. With only 5 calories per cup and 95% water content, it provides maximum volume and fullness with minimal calories. The fiber aids digestion and satiety.
Best practices: Use as a salad base with lean protein; make lettuce wraps instead of bread; add to sandwiches and burgers for volume; eat 1-2 cups daily.
Can diabetics eat lettuce?
Absolutely. Lettuce has an extremely low glycemic index (GI less than 15) and minimal carbohydrates (1g per cup), making it one of the safest vegetables for diabetics to eat freely without blood sugar concerns.
Tips: Unlimited consumption is safe; pair with protein for balanced meals; use as a wrap instead of high-carb tortillas; excellent for blood sugar control.
What vitamins are in lettuce?
Lettuce is rich in several key vitamins: vitamin K (105% DV per 100g) for blood clotting and bone health; vitamin A for eye health and immunity; folate for cell growth and DNA synthesis; vitamin C for immunity.
Nutrient tip: Darker lettuce varieties (romaine, red leaf) contain 2-3x more vitamins than pale iceberg lettuce.
Which type of lettuce is healthiest?
Romaine and red leaf lettuce are healthiest with highest nutrient density. They contain significantly more vitamins A, K, folate, and antioxidants compared to iceberg lettuce.
Ranking (most to least nutritious):
- Red leaf lettuce - Highest antioxidants
- Romaine - Best vitamin A, K balance
- Butterhead - Moderate nutrients
- Iceberg - Lowest nutrients, highest water
Choose darker green or red-tinged varieties for maximum health benefits.
Can I eat lettuce every day?
Yes, eating lettuce daily is safe and highly beneficial. It provides hydration, fiber, vitamins, and helps you feel full on fewer calories without any known negative effects.
Daily recommendations:
- 1-2 cups for general health and weight maintenance
- 2-3 cups for aggressive weight loss
- Unlimited for diabetics (no blood sugar impact)
Rotate between different lettuce types to maximize nutrient variety.
Does lettuce have any protein?
Lettuce contains minimal protein: 0.5g per cup (36g) or 1.4g per 100g. While not a significant protein source, lettuce serves as an excellent low-calorie base to pair with protein-rich foods.
Protein pairing ideas: Grilled chicken salad; egg salad lettuce wraps; tuna salad; Greek yogurt dressing; chickpeas or beans; cheese; tofu or tempeh.
For muscle gain or high-protein diets, always combine lettuce with substantial protein sources.
Is it safe to eat raw lettuce?
Yes, when properly washed. Rinse lettuce under cold running water to remove dirt, bacteria, and potential pesticides. Pre-washed, packaged lettuce labeled "ready-to-eat" or "triple-washed" is generally safe without additional washing.
Safety tips: Discard outer leaves; wash thoroughly under running water; pat dry with clean towel; store at 32-40°F (0-4°C); consume within 5-7 days; avoid if wilted or slimy.
Pregnant women should be extra cautious and wash all produce thoroughly due to listeria concerns.
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