VeganVegetables

Lettuce

Nutrition Facts Per 100g

Lettuce is a commonly used vegetable in Indian cooking. At just 15 kcal per 100g with 1.3g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Riboflavin (B2) (approximately 10% of a typical adult's daily needs) and Folate (B9) (approximately 10% of a typical adult's daily needs). Below is the complete nutritional profile of Lettuce per 100g serving.

Nutrition Summary

15kcalCalories

1.4gProtein

2.9gCarbs

0.2gFat

1.3gFiber

Protein 37% Carbs 77% Fat 12%

Micronutrients

Calcium36.0 mg(4%)

Iron0.9 mg(7%)

Zinc0.3 mg(3%)

Potassium194 mg(6%)

Sodium28.0 mg(6%)

Magnesium13.0 mg(4%)

Phosphorus27.0 mg(4%)

Thiamin (B1)0.0 mg(4%)

Riboflavin (B2)0.1 mg(10%)

Niacin (B3)0.4 mg(2%)

Vitamin C7.4 mg(9%)

Carotenoids540 µg(9%)

β-Carotene180 µg(6%)

Vitamin A18.0 µg(2%)

Folate (B9)38.0 µg(10%)

Vitamin B60.1 mg(6%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.0 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.0 g

Cholesterol0 mg

Common Serving Sizes

1 cup shredded56g

8 kcal0.8g protein

100 g100g

15 kcal1.4g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Lettuce?

Lettuce contains 15 kcal per 100g. A typical serving (1 cup shredded) contains approximately 8 kcal.

How much protein is in Lettuce?

Lettuce provides 1.4g of protein per 100g, which is approximately 3% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Lettuce good for weight loss?

Lettuce is a low-calorie food at just 15 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Lettuce vegan?

Yes, Lettuce is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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