How Many Calories in Lettuce? Nutrition Facts & Macros

Iceberg lettuce has only 14 calories per 100 g — one of the lowest-calorie foods available. A cup of shredded lettuce (72 g) has just 10 calories. Even a large salad bowl (200 g) has only 28 calories. Most of the calories come from carbohydrates (2.97 g) with minimal protein (0.9 g) and almost no fat (0.14 g).

Iceberg lettuce is healthy as a hydrating, low-calorie food, but it is not nutrient-dense compared to other leafy greens. It provides some folate (29 mcg per 100 g), potassium (141 mg), and vitamin C (2.8 mg), but far less than spinach or kale. Its main benefits are hydration (96% water), crunch, and virtually zero calories. For maximum nutrition, combine iceberg with darker greens like spinach or arugula.

Iceberg lettuce has 2.97 g of total carbs per 100 g, with 1.2 g of fiber. That gives it just 1.77 g of net carbs per 100 g. A cup of shredded lettuce (72 g) has only 1.3 g of net carbs — virtually nothing. One of the lowest-carb vegetables available.

Romaine is more nutritious overall. Per 100 g, romaine has more vitamin A (436 mcg RAE vs 25 mcg), more vitamin K (102 mcg vs 24 mcg), more folate (136 mcg vs 29 mcg), and more vitamin C (4 mg vs 2.8 mg). Calorie-wise they are very close (17 vs 14 kcal). Choose romaine for nutrition and iceberg for crunch and milder flavor. Mixing both is a great compromise.

Lettuce is one of the absolute best foods for weight loss. At just 14 kcal per 100 g, a massive bowl of shredded lettuce (200 g) has only 28 calories. Use it as a base for volume eating — pile on lean protein, vegetables, and a light dressing for a filling meal under 300 kcal. Lettuce wraps are also great as a bread substitute, saving about 120 kcal per burger bun replaced.

Lettuce is extremely keto-friendly — just 1.77 g net carbs per 100 g (2.97 g total minus 1.2 g fiber). A cup of shredded lettuce (72 g) has only 1.3 g net carbs. Use lettuce as a wrap substitute for bread or tortillas, as burger buns, or as taco shells. One of the lowest-carb vegetables available, making it ideal for strict keto.