Lettucecalories and nutrition per 100 g
100 g raw
15kcal
Protein, fat and carbs per 100 g
- Protein
- 1.4 g
- 30% of energy
- Fat
- 0.2 g
- 7% of energy
- Carbs
- 2.9 g
- 63% of energy
- Fiber
- 1.3 g
- Sugar
- 0.8 g
- Boiled, 100 g
- 16 kcal
- Roasted, 100 g
- 18 kcal
On this page
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 15 kcal | 1.4 g | 0.2 g | 2.9 g |
| Boiled | 95% | 16 kcal | 1.4 g | 0.2 g | 3 g |
| Steamed | 97% | 15 kcal | 1.4 g | 0.2 g | 3 g |
| Roasted | 85% | 18 kcal | 1.6 g | 0.2 g | 3.4 g |
| Fried | 90% | 17 kcal | 1.5 g | 0.2 g | 3.2 g |
What to pair it with
Eat it with fat
Carotenoids are absorbed much better with fat: add oil, sour cream or nuts.
Source: PMID 15277161
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 370 mcg | 53% |
| Vitamin C | 9.2 mg | 12% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin K | 126 mcg | 140% |
| Vitamin B1 (thiamine) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.08 mg | 7% |
| Vitamin B3 (niacin) | 0.38 mg | 3% |
| Vitamin B6 (pyridoxine) | 0.09 mg | 7% |
| Vitamin B9 (folate) | 38 mcg | 10% |
| Choline | 13.6 mg | 3% |
| Calcium | 36 mg | 4% |
| Iron | 0.86 mg | 5% |
| Magnesium | 13 mg | 4% |
| Phosphorus | 29 mg | 4% |
| Potassium | 194 mg | 7% |
| Sodium | 28 mg | 1% |
| Zinc | 0.18 mg | 2% |
| Selenium | 0.6 mcg | 1% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.25 mg | 14% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Lettuce, green leaf, raw”.