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Lettuce

Leafy Green Vegetable

Lettuce

A low-calorie, water-rich leafy green primarily used as a high-volume salad base.

A crisp, water-rich leafy vegetable commonly used as a salad base, providing high volume and hydration with minimal calories.

high-volume low-calorie vegetable

Typical serving · 85g

Common varieties · romaine, iceberg, butterhead, leaf lettuce, bibb

75health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Lettuce is over 95% water with a very low energy density. It digests quickly due to its high water and low fiber content, providing minimal sustained satiety compared to denser greens. Its macronutrient profile is negligible, but it offers small amounts of Vitamin K, Vitamin A, and folate, particularly in darker varieties like romaine.

Varieties: romaine · iceberg · butterhead · leaf lettuce · bibb

#lettuce#leafygreens#lowcalorie#weightloss#saladbase#lowcarb#ketovegetables#highvolumefood#vitamink#hydration

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

15kcal

Density 0.15 kcal/g

Protein

1.4g

Carbs

2.9g

Fat

0.2g

Fiber

1.3g

Sugar

0.8 g

Sodium

28 mg

Potassium

194 mg

Glycemic index

15

Glycemic load

0

Water content

95%

Standout compounds

Nutrient highlights

  • Vitamin K

    high

    Essential for blood clotting and bone metabolism

  • Vitamin A

    moderate

    Supports vision, immune function, and skin health

  • Folate

    moderate

    Important for cell division and DNA synthesis

  • Water

    high

    Maintains hydration and supports physical fullness

Wellness map

Health scores & processing

Weight loss
95
Satiety
65
Blood sugar
95
Gut health
60
Heart health
75
Fitness
40
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw lettuce is an unprocessed whole plant food, though packaged pre-washed varieties may involve light physical processing like cutting and washing.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietymoderate
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelpoor
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Lettuce is susceptible to bacterial contamination from soil and water. Washing thoroughly before consumption reduces risk, though pre-washed labels do not guarantee safety.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • E. coli
  • Salmonella
  • Listeria

Safer choices

Hydroponically grown lettuce or whole heads with outer leaves removed

Prep tips

Separate leaves and rinse under running water; avoid soaking to prevent cross-contamination.

Frequent recalls due to irrigation water contamination; leafy greens are a known vector for foodborne illness outbreaks.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows for large portion sizes, physically filling the stomach with minimal caloric intake.

  2. Blood sugar

    Negligible carbohydrate content results in virtually no impact on blood glucose levels.

  3. Fitness & energy

    Provides hydration but lacks the carbohydrates or protein needed for workout fuel or muscle recovery.

  4. Gut health

    The small amount of fiber contributes minimally to gut motility; it is mostly water and does not strongly feed the gut microbiome.

  5. Processing quality

    Typically consumed raw and unprocessed, preserving its natural water and micronutrient content.

  6. Food safety

    Leafy greens are a common source of foodborne illness; thorough washing and proper storage are essential.

  7. Common mistakes

    Relying on iceberg lettuce as a primary vegetable source, which offers little nutritional value compared to darker greens.

  8. Best preparation

    Raw in salads, used as a low-carb wrap substitute, or lightly added to sandwiches for crunch.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-calorie meal bulk

    Adding massive volume to meals without adding significant calories.

  • Low-carb wraps

    Using large lettuce leaves as a substitute for tortillas or burger buns.

  • Hydration boost

    Contributing to daily water intake through its 95% water content.

Balance sheet

Pros & cons

Upsides

  • Very low in calories
  • High water content promotes hydration
  • Virtually no impact on blood sugar
  • Provides crunch and volume to meals
  • Good source of Vitamin K in darker varieties

Trade-offs

  • Low in protein and healthy fats
  • Does not provide sustained energy
  • Susceptible to bacterial contamination
  • Iceberg variety is nutritionally weak
  • Highly perishable and wilts quickly

Fit check

Who is it for?

Great match

  • weight loss diets
  • high-volume eating
  • keto and low-carb diets
  • blood sugar management

Consider alternatives

  • post-workout recovery
  • muscle building
  • survival situations requiring calorie density
  • sole source of dietary fiber

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Lettuce

    This food

    Lettuce

    VS85% alike
    Spinach

    Compare with

    Spinach

    Spinach is denser in micronutrients like iron and magnesium, while lettuce provides more crunch and water volume.

    Spinach offers more iron and vitamins, while lettuce provides a crisp, hydrating base with fewer calories per cup.

    Lettuce vs Spinach
  • Lettuce

    This food

    Lettuce

    VS75% alike
    Kale

    Compare with

    Kale

    Kale is a nutritional powerhouse with massive amounts of vitamins and fiber, whereas lettuce is mostly water and much lower in calories.

    Kale provides significantly more fiber and vitamin C, while lettuce is much lower in calories and easier to eat in large volumes.

    Lettuce vs Kale
  • Lettuce

    This food

    Lettuce

    VS80% alike
    Cucumber

    Compare with

    Cucumber

    Cucumber is slightly higher in calories but offers different textures; both are excellent for hydration and weight loss.

    Cucumber and lettuce are both ultra-low-calorie hydration foods, but lettuce provides more vitamin K.

    Lettuce vs Cucumber
  • Lettuce

    This food

    Lettuce

    VS80% alike
    Celery

    Compare with

    Celery

    Celery has slightly more fiber and a stronger flavor, while lettuce is better suited as a bulk salad base.

    Celery offers more crunch and fiber per stalk, while lettuce is better for building a large, low-calorie meal base.

    Lettuce vs Celery
  • Lettuce

    This food

    Lettuce

    VS95% alike
    Iceberg Lettuce

    Compare with

    Iceberg Lettuce

    Romaine is darker and significantly richer in vitamins A and K, while iceberg is crunchier but mostly water.

    Romaine lettuce is nutritionally superior with more vitamins, while iceberg provides maximum crunch but minimal nutrients.

    Lettuce vs Iceberg Lettuce
  • Lettuce

    This food

    Lettuce

    VS75% alike
    Arugula

    Compare with

    Arugula

    Arugula has a peppery flavor and more calcium, while lettuce is milder and better for bulk eating.

    Arugula packs more flavor and calcium per bite, while lettuce provides a mild, high-volume base for meals.

    Lettuce vs Arugula
  • Lettuce

    This food

    Lettuce

    VS70% alike
    Cabbage

    Compare with

    Cabbage

    Cabbage is denser, higher in fiber, and better for gut health, while lettuce is lighter and lower in calories.

    Cabbage is higher in fiber and antioxidants, while lettuce is lower in calories and easier to eat raw in large amounts.

    Lettuce vs Cabbage
  • Lettuce

    This food

    Lettuce

    VS70% alike
    Swiss Chard

    Compare with

    Swiss Chard

    Swiss chard is loaded with magnesium and vitamin K, while lettuce is much lower in calories and less bitter.

    Swiss chard provides far more magnesium and vitamin K, but lettuce is a lighter, lower-calorie option for bulk eating.

    Lettuce vs Swiss Chard
  • Lettuce

    This food

    Lettuce

    VS65% alike
    Watercress

    Compare with

    Watercress

    Watercress is a nutrient-dense powerhouse, while lettuce is primarily a low-calorie volume food.

    Watercress is one of the most nutrient-dense foods available, whereas lettuce offers more volume for fewer calories.

    Lettuce vs Watercress
  • Lettuce

    This food

    Lettuce

    VS75% alike
    Endive

    Compare with

    Endive

    Endive provides more fiber and a distinct bitter flavor, while lettuce is milder and better for large salads.

    Endive offers more fiber and a unique crunch for appetizers, while lettuce is better for building large, low-calorie salads.

    Lettuce vs Endive

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is lettuce good for weight loss?

    Yes, its high water and fiber content provide volume and fullness with very few calories, making it ideal for weight loss.

  • How many calories are in a cup of lettuce?

    There are only about 5 to 8 calories in one cup of shredded lettuce, depending on the variety.

  • Can diabetics eat lettuce?

    Yes, lettuce has a glycemic index of around 15 and virtually zero glycemic load, making it completely safe for blood sugar management.

  • What is the healthiest type of lettuce?

    Romaine and darker leaf lettuces are the healthiest, as they contain significantly more vitamins A, C, and K than iceberg lettuce.

  • Does lettuce have any nutritional value?

    While mostly water, darker lettuces provide good amounts of vitamin K, vitamin A, and folate.

  • Is iceberg lettuce bad for you?

    Iceberg lettuce is not bad for you, but it is less nutritious than other varieties and offers mostly water and crunch.

  • Can you eat lettuce on a keto diet?

    Yes, lettuce is very low in net carbs, making it perfectly suitable for ketogenic diets.

  • Why does lettuce get recalled so often?

    Lettuce is prone to bacterial contamination like E. coli from irrigation water, leading to frequent food safety recalls.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons