Leaf Lettuce Calories and Nutrition Facts
Leaf Lettuce has 22 calories per 100 g, with 1.1 g protein, 4.1 g carbs and 0.2 g fat. Official USDA analytical record: Lettuce, leaf, green, raw (FDC ID: 2346391).
A 100g serving of leaf lettuce contains 22 calories, 1.1g protein, 4.1g total carbs (4.1g net carbs), and 0.2g fat.
Energy density
0.22 kcal/g
very low
Protein / 100 kcal
5 g
satiety per calorie
Net carbs / 100 g
4.1 g
carbs minus fibre
100 kcal portion
455 g
≈ 16 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 29mg
Lettuce, leaf, green, raw nutrition facts
The table below shows the complete nutritional profile for lettuce, leaf, green, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 22 kcal | — |
| Protein | 1.1 g | 2% |
| Carbohydrate | 4.1 g | 1% |
| Fat | 0.2 g | 0% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 29 mg | 1% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Leaf Lettuce calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.22 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 6 kcal | 0.3 g | 1.2 g | 0.1 g |
| 100 g (3.5 oz) | 22 kcal | 1.1 g | 4.1 g | 0.2 g |
| 4 oz (113 g) | 25 kcal | 1.2 g | 4.6 g | 0.2 g |
| 8 oz / ½ lb (227 g) | 50 kcal | 2.5 g | 9.3 g | 0.5 g |
| 1 lb (454 g) | 100 kcal | 5 g | 18.6 g | 0.9 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2346391.
View raw USDA laboratory entry →How leaf lettuce compares to other vegetables
Against the 80 vegetables in this database, leaf lettuce ranks 13th lowest in calories and 46th highest in protein. The category averages 50 kcal per 100 g, so this one is 56% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🫘 Beans, snap, green, canned, regular pack, drained solids | 21 kcal | 1 g | 0.21 |
| 🥬 Lettuce, romaine, green, raw | 21 kcal | 1 g | 0.21 |
| 🥬 Lettuce, leaf, green, raw (this page) | 22 kcal | 1.1 g | 0.22 |
| 🍽️ Squash, summer, yellow, includes skin, raw | 22 kcal | 0.9 g | 0.22 |
| 🍅 Tomato, roma | 22 kcal | 0.7 g | 0.22 |
Portion planning with leaf lettuce
- 100 calories comes to about 455 g (16 oz).
- Macro split by calories: 73% carbs, 19% protein, 8% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low calorie — 22 kcal per 100 g (≤ 40)
- Low fat — 0.2 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Very low sodium — 29 mg per 100 g (≤ 35 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 4.1 g net carbs per 100 g (≤ 5 g)
Track leaf lettuce for free
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Leaf Lettuce FAQ & Nutrition Questions
How many calories and carbs are in 100 g of leaf lettuce?
One serving of 100 g provides 22 calories, 4.1 g total carbs, 1.1 g protein, and 0.2 g fat.
How many calories are in 100 g of leaf lettuce?
Leaf Lettuce contains 22 calories per 100 g, with 1.1 g protein, 4.1 g carbohydrate, and 0.2 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for leaf lettuce?
The official USDA FoodData Central ID for "Lettuce, leaf, green, raw" is FDC ID: 2346391. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of leaf lettuce?
By calories, leaf lettuce is approximately 73% carbohydrates, 19% protein, and 8% fat.
How many calories are in an ounce of leaf lettuce?
One ounce (28 g) of leaf lettuce has 6 calories, with 0.3 g protein, 1.2 g carbs and 0.1 g fat. Four ounces (113 g) comes to 25 calories, and a full pound (454 g) to 100 calories.
How much leaf lettuce is 100 calories?
About 455 g of leaf lettuce supplies 100 calories, because it carries 0.22 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
Is leaf lettuce high or low in calories for a vegetable?
Leaf Lettuce sits 56% below the vegetables average of 50 kcal per 100 g, ranking 13th lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.