How Many Calories for Lettuce?
1 portion (~80g, a few leaves) of lettuce contains around 11 calories (14 kcal per 100g). Lettuce is classified as NOVA 1 (unprocessed).
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 14 kcal / 60 kJ | 11 kcal |
| Protein | 1.2g | 1g |
| Carbohydrates | 1.4g | 1.1g |
| of which sugars | 1.4g | — |
| Fat | 0.1g | 0.1g |
| of which saturated | 0g | — |
| Fibre | 1.5g | — |
| Salt | 0.02g | — |
Serving size: 1 portion (~80g, a few leaves) · Source: Tesco product page, October 2025
Glucose impact
Very Low
Glucose risk
Lettuce contains just 1.4g of carbohydrate per 100g, all of which is simple sugars. However, the quantity is so small that the glycaemic index is essentially negligible and unmeasurable in practical terms. You would need to eat over 700g of lettuce to consume 10g of carbohydrate. Lettuce is one of the very few foods that can be considered truly 'free' from a blood sugar perspective.
Processing level
All whole lettuce varieties — butterhead, romaine, little gem, sweetheart — are NOVA 1 unprocessed foods. They are sold as single-ingredient whole vegetables with nothing added. Pre-washed bagged lettuce leaves remain NOVA 1 as washing is a minimal process. The only lettuce products that would be higher are pre-dressed salad kits, which add dressings and toppings.
Lettuce at Tesco
Source: Tesco product page, October 2025
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
All whole lettuce is NOVA 1 and essentially calorie-free. There is no 'bad' lettuce variant from a processing or blood sugar standpoint. The only thing to watch is what you put on it — salad dressings can add significant calories, sugar, and ultra-processed ingredients. Pre-made salad kits with dressing sachets should be checked for hidden UPF markers. Romaine lettuce has slightly higher folate and vitamin A than iceberg, making it the more nutritious choice. Budget tip: Tesco Little Gem Lettuce Twin Pack at £0.77 is the cheapest option.
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