How Many Calories in Lettuce

Lettuce is one of the lowest-calorie foods you can eat. A typical 80g serving of lettuce, roughly two cups of chopped leaves contains around 10 to 15 calories, depending on the type. Even a whole head of lettuce rarely exceeds 50 to 75 calories. This makes lettuce a go-to ingredient in low-calorie meals, weight-loss diets, and plant-based eating plans.

The calorie count comes mostly from a small amount of carbohydrate in the form of natural fibre and plant sugars. There’s virtually no fat or protein in lettuce, but its extreme volume and high water content make it excellent for filling you up without significantly impacting your daily calorie total.

Nutritional Breakdown

Lettuce is often underestimated nutritionally. While it’s mostly water, around 95% it does provide small but meaningful amounts of vitamin K, vitamin A, folate, and potassium. Darker varieties like romaine, cos, and butterhead contain more nutrients than pale iceberg, especially when it comes to beta-carotene and antioxidants.

A typical 80g serving delivers about 1–2 grams of fibre, which contributes to digestion and satiety. It’s also naturally low in sodium, fat-free, cholesterol-free, and completely gluten-free, making it suitable for virtually all diets.

Different Types of Lettuce and Their Calories

Not all lettuce types are created equal in terms of nutrition though they’re all very low in calories. Iceberg lettuce is the lightest in nutrients but crisp and hydrating, with around 14 calories per 100g. Romaine (cos) and little gem offer closer to 17–20 calories per 100g, but have more vitamins A, K, and folate. Butterhead lettuce (like Bibb or Boston) is similarly low-calorie but has a richer texture and slightly higher micronutrient content.

Adding lettuce to meals boosts volume without increasing calories, a simple but effective strategy for those trying to eat more food for fewer calories.

How Lettuce Fits Into Your Diet

Lettuce is a powerful tool for anyone managing weight or reducing calorie intake. It adds bulk, texture, and hydration to meals, helping you feel full with minimal energy cost. Swapping high-calorie sandwich ingredients for lettuce wraps, or adding extra leaves to salads, stir-fries, or grain bowls, increases portion size without pushing you over your calorie target.

That said, lettuce on its own is not a complete meal. It needs to be paired with protein, healthy fats, or complex carbs to offer lasting energy and full nutritional balance.

Watch the Add-Ons

While lettuce itself is low-calorie, it’s often served with dressings, cheese, bacon, oils, and croutons, all of which can turn a light dish into a 500+ calorie meal. A tablespoon of standard salad dressing can add 80–100 calories. That’s why it’s important to account for what’s going on top of the lettuce, especially if you’re counting calories or trying to stay in a deficit.

Using vinaigrettes, lemon juice, herbs, or low-fat yoghurt-based dressings can help keep your lettuce-based dishes lean and flavourful.

Glycaemic Index and Metabolic Impact

Lettuce has an extremely low glycaemic index, essentially registering as zero. It contains no starches and very little sugar, so it won’t raise blood sugar levels. This makes it ideal for people with diabetes, pre-diabetes, or anyone on a low-carb or ketogenic plan.

Because it digests slowly and provides fibre, lettuce also contributes to gut health and satiety, despite its low energy density.

Lettuce Is Virtually Calorie-Free in Cooking Calculations

In most food tracking apps and calorie-counting methods, lettuce is considered so low in calories that it’s often rounded down to zero for small amounts, especially when used as garnish, toppings, or sandwich filler. For instance, a leaf or two of romaine might contribute just 1–2 calories, which is generally negligible unless you're eating very large amounts.

That said, if you're following a very strict deficit or doing a fitness competition cut, tracking even small items like this could still be relevant.

It’s Easy to Forget the Calories in Cooking Oils on Lettuce

While lettuce alone is light, it’s often dressed in oils, vinaigrettes, or tossed in pans when added to hot dishes. Just a teaspoon of olive oil adds about 40 calories, which is double the calorie content of an entire bowl of lettuce. People trying to “eat clean” can unintentionally sabotage their efforts by overdressing salads or not measuring their oils.

In this context, the lettuce becomes a calorie delivery vehicle not the problem itself, but part of the bigger dietary picture.

Not All “Lettuce” in Prepackaged Salads Is Created Equal

Supermarket salads often mix lettuce with higher-calorie ingredients like shredded carrots, cabbage, or even small amounts of cheese or nuts. These blends are still marketed as “light,” but depending on the volume and dressing packet, they can climb to 250–400 calories per serving. The lettuce content is still low-calorie but the overall impact on your diet depends on the entire contents of the salad box.

Lettuce Can Support Hydration and Satiety

Because lettuce is mostly water, it helps increase hydration levels, particularly when consumed raw and fresh. This can be a small but useful tool in managing cravings, especially during hot weather or calorie-restricted periods. People often confuse mild dehydration with hunger, so meals rich in water-dense foods like lettuce, cucumber, and melon can help reduce false hunger signals.

The Cold Crunch Factor Helps With Mindful Eating

The texture and crispness of lettuce, especially romaine or iceberg encourage slower, more mindful chewing. This has a subtle effect on portion control and satiety, because your brain has time to register the act of eating. It’s not just about calories; it’s about the eating experience, and lettuce helps you eat with more awareness, which often leads to eating less overall.

Summary

Lettuce is one of the lowest-calorie foods available, with just 10 to 15 calories per standard serving and fewer than 20 calories per 100g. It’s rich in water and fibre, offers key nutrients like vitamin K and folate, and helps fill you up without filling you out. While it’s not a standalone source of nutrition, lettuce plays a key role in volume eating, weight management, and creating meals that are both satisfying and calorie controlled. Just be mindful of calorie-heavy toppings and dressings that can undo its natural lightness.