In short: 100 g of lettuce contains 17 calories, 1.2 g of protein, 3.3 g of carbohydrate and 0.3 g of fat. A cup shredded (47 g) portion has about 8 calories and 0.58 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup shredded |
|---|---|---|
| Calories | 17 kcal | 8 kcal |
| Protein | 1.2 g | 0.58 g |
| Total fat | 0.3 g | 0.14 g |
| Saturated fat | 0.04 g | 0.02 g |
| Monounsaturated fat | 0.01 g | 0.01 g |
| Polyunsaturated fat | 0.16 g | 0.08 g |
| Carbohydrate | 3.3 g | 1.5 g |
| Dietary fiber | 2.1 g | 0.99 g |
| Total sugars | 1.2 g | 0.56 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 8 mg | 3.8 mg |
It contributes 2.1 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 8 mg per 100 g.
The standout micronutrient is vitamin K, at 85% of the daily value per 100 g — vitamin K is needed for blood clotting.
| Nutrient | Per 100 g | Per cup shredded |
|---|---|---|
| Potassium | 247 mg | 116 mg |
| Calcium | 33 mg | 16 mg |
| Iron | 0.97 mg | 0.46 mg |
| Magnesium | 14 mg | 6.6 mg |
| Zinc | 0.23 mg | 0.11 mg |
| Selenium | 0.4 µg | 0.19 µg |
| Nutrient | Per 100 g | Per cup shredded |
|---|---|---|
| Vitamin A | 436 µg | 205 µg |
| Vitamin C | 4 mg | 1.9 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.13 mg | 0.06 mg |
| Vitamin K | 102 µg | 48 µg |
| Thiamin | 0.07 mg | 0.03 mg |
| Riboflavin | 0.07 mg | 0.03 mg |
| Niacin | 0.31 mg | 0.15 mg |
| Vitamin B-6 | 0.07 mg | 0.03 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 136 µg | 64 µg |
| Choline | 9.9 mg | 4.7 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 35th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 169247, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Lettuce, cos or romaine, raw.