Vegetables
Lettuce calories and nutrition
A cup of raw lettuce (35 g) has 7 calories, with 0.3 g of protein, 1.3 g of carbs and 0 g of fat. That is 20 calories per 100 g.
Raw lettuce, generic USDA entry. Data: USDA FoodData Central, “Lettuce, raw”. This is the generic raw-lettuce record, not a dressed salad. The separate romaine lettuce page uses its own variety-specific USDA record. Dressing and other salad ingredients add their own amounts.
Serving size
1 cup · 35 g
7 calories
- Protein
- 0.3 g19% of calories · 1% DV
- Carbs
- 1.3 g76% of calories · 0% DV
- Fat
- 0 g5% of calories · 0% DV
- Fiber
- 0.5 g
- Sugars
- 0.4 g
- Saturated fat
- 0 g
- Sodium
- 8.1 mg
Lettuce nutrition facts
The USDA serving (35 g) has 7 calories, 0.3 g protein, 1.3 g carbs and 0 g fat. Raw lettuce, generic USDA entry. Sources ↓
Calories in lettuce by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup35 g | 7 | 0.3 g | 1.3 g | 0 g |
| 1 leaf8 g | 2 | 0.1 g | 0.3 g | 0 g |
| Salad guideline amount70 g | 14 | 0.6 g | 2.6 g | 0.1 g |
| 100 g100 g | 20 | 0.9 g | 3.7 g | 0.1 g |
Serving weights are USDA’s household measures for this food.
Lettuce nutrition facts
Per 100 g, 20 calories: 19% from protein, 76% from carbs and 5% from fat.
| Nutrient | Per 100 g | Per serving1 cup · 35 g | % Daily Value |
|---|---|---|---|
| Calories | 20 | 7 | – |
| Total fat | 0.1 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 23 mg | 8.1 mg | 0% |
| Total carbohydrate | 3.7 g | 1.3 g | 0% |
| Dietary fiber | 1.3 g | 0.5 g | 2% |
| Total sugars | 1.1 g | 0.4 g | – |
| Protein | 0.9 g | 0.3 g | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 31 mg | 10.9 mg | 1% |
| Iron | 0.3 mg | 0.1 mg | 1% |
| Potassium | 249 mg | 87.2 mg | 2% |
| Vitamin A | 302 µg | 105.7 µg | 12% |
| Vitamin C | 8 mg | 2.8 mg | 3% |
% Daily Value is per serving (1 cup), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of raw lettuce (7 calories) takes about 2 minutes of walking, roughly 300 steps.
Compare calories by serving
A cup of raw lettuce has 7 calories, 1 less calorie than a cup of shredded romaine lettuce (8 calories). The portions weigh 35 g and 47 g, respectively.
Related foods to explore
Lettuce questions
Does lettuce nutrition include salad dressing?
No. A cup of raw lettuce has 7 calories and 0.5 g fiber in this record. Count dressing separately.
Count it without looking it up.
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- USDA FoodData Central, Survey (FNDDS 2021–2023): Lettuce, raw (FDC ID 2709789, Survey (FNDDS), published 2024-10-31).
- USDA bulk records verified October 29, 2026; original archive retained locally.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
USDA bulk records verified .
Prepared by the KaloCam team · Updated