Food · Vegetables and Vegetable Products
Lettuce nutrition facts
A typical portion of lettuce (1 NLEA serving; 85 g, cos or romaine, raw) has 15 calories and 1g of protein (USDA FoodData Central). USDA lists 11 descriptions of it: per 100 g they range from 17 calories (cos or romaine, raw) to 91 (salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Lettuce, cos or romaine, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.2g
- more than 18% of 8,218 USDA reference foods
- Calories per 100 g
- 17
- more than 2% of reference foods
- Sodium per 100 g
- 8mg
- more than 16% of reference foods
1 NLEA serving weighs 85 g in USDA's record for Lettuce, cos or romaine, raw (FDC 169247).
Where the calories come from: 63% carbohydrate, 13% fat and 24% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169247), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of lettuce USDA describes
Salad with cheese, tomato and/or… has the most calories per 100 g (91); the fewest: Raw (FDC 169247) (17)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Lettuce, cos or romaine, raw (SR Legacy) | 17 | 1.2 g | 0.3 g | 8 mg |
| Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing | 91 | 4.9 g | 6.1 g | 146 mg |
| Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing | 71 | 4.2 g | 4.4 g | 106 mg |
| Lettuce, salad with egg, tomato, and/or carrots, with or without other vegetables, no dressing | 50 | 3.4 g | 2.3 g | 56 mg |
| Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing | 54 | 1.3 g | 3.4 g | 33 mg |
| Lettuce, cos or romaine, raw (Foundation)Same values: Lettuce, cos or romaine, raw | 17 | 1.2 g | 0.3 g | n/a |
| Lettuce, salad with assorted vegetables excluding tomatoes and carrots, no dressing | 23 | 1.2 g | 0.2 g | 34 mg |
| Lettuce, cooked | 49 | 1.1 g | 3.1 g | 169 mg |
| Lettuce, rawSame values: Lettuce, for use on a sandwich | 20 | 0.9 g | 0.1 g | 23 mg |
Every nutrient in this record (103)
The portion is 1 NLEA serving (85 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.05 g | 1.23 g | 2% |
| Total lipid (fat) | 0.26 g | 0.30 g | 0% |
| Carbohydrate, by difference | 2.80 g | 3.29 g | 1% |
| Ash | 0.49 g | 0.58 g | |
| Energy | 14.4 kcal | 17.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 0 g | 0 g | |
| Glucose | 0.33 g | 0.39 g | |
| Fructose | 0.68 g | 0.80 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 80.4 g | 94.6 g | |
| Total Sugars | 1.01 g | 1.19 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.78 g | 2.10 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.033 g | 0.039 g | 0% |
| Fatty acids, total monounsaturated | 0.010 g | 0.012 g | |
| Fatty acids, total polyunsaturated | 0.14 g | 0.16 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 28.1 mg | 33.0 mg | 2% |
| Iron, Fe | 0.82 mg | 0.97 mg | 5% |
| Magnesium, Mg | 11.9 mg | 14.0 mg | 3% |
| Phosphorus, P | 25.5 mg | 30.0 mg | 2% |
| Potassium, K | 210 mg | 247 mg | 4% |
| Sodium, Na | 6.80 mg | 8.00 mg | 0% |
| Zinc, Zn | 0.20 mg | 0.23 mg | 2% |
| Copper, Cu | 0.041 mg | 0.048 mg | 5% |
| Manganese, Mn | 0.13 mg | 0.15 mg | 6% |
| Selenium, Se | 0.34 µg | 0.40 µg | 1% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 371 µg | 436 µg | 41% |
| Carotene, beta | 4,442 µg | 5,226 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.13 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 1,965 µg | 2,312 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.31 mg | 0.36 mg | |
| Tocopherol, delta | 0.0085 mg | 0.010 mg | |
| Tocotrienol, alpha | 0.034 mg | 0.040 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 3.40 mg | 4.00 mg | 4% |
| Thiamin | 0.061 mg | 0.072 mg | 5% |
| Riboflavin | 0.057 mg | 0.067 mg | 4% |
| Niacin | 0.27 mg | 0.31 mg | 2% |
| Pantothenic acid | 0.12 mg | 0.14 mg | |
| Vitamin B-6 | 0.063 mg | 0.074 mg | 4% |
| Folate, total | 116 µg | 136 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 8.41 mg | 9.90 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 87.1 µg | 103 µg | 73% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 116 µg | 136 µg | |
| Folate, DFE | 116 µg | 136 µg | 29% |
| Betaine | 0.085 mg | 0.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.0085 g | 0.010 g | |
| Threonine | 0.037 g | 0.043 g | |
| Isoleucine | 0.038 g | 0.045 g | |
| Leucine | 0.065 g | 0.076 g | |
| Lysine | 0.054 g | 0.064 g | |
| Methionine | 0.013 g | 0.015 g | |
| Cystine | 0.0051 g | 0.0060 g | |
| Phenylalanine | 0.055 g | 0.065 g | |
| Tyrosine | 0.021 g | 0.025 g | |
| Valine | 0.047 g | 0.055 g | |
| Arginine | 0.046 g | 0.054 g | |
| Histidine | 0.018 g | 0.021 g | |
| Alanine | 0.048 g | 0.056 g | |
| Aspartic acid | 0.12 g | 0.14 g | |
| Glutamic acid | 0.15 g | 0.18 g | |
| Glycine | 0.042 g | 0.049 g | |
| Proline | 0.038 g | 0.045 g | |
| Serine | 0.043 g | 0.050 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.030 g | 0.035 g | |
| SFA 18:0 | 0.0043 g | 0.0050 g | |
| MUFA 18:1 | 0.0076 g | 0.0090 g | |
| PUFA 18:2 | 0.040 g | 0.047 g | |
| PUFA 18:3 | 0.096 g | 0.11 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0026 g | 0.0030 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169247: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in lettuce?
15 in 1 NLEA serving (85 g) of cos or romaine, raw; 17 to 91 per 100 g across USDA's descriptions.
How much protein is in lettuce?
1g in 1 NLEA serving; 1.2 g per 100 g.
How much sodium is in lettuce?
5mg in 1 NLEA serving; 8 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov