138 %
Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.
How many calories are in lettuce?
8.8kcal
in an 80 g portion
11 kcal per 100 g.
Source: UK CoFID 2021, record 13-520, 22 analysed samples. Checked 5 October 2026.
0.08 gFat
0.96 gProtein
1.2 gFibre
138 %Daily vitamin K
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly fibre.
- 0.08 gFat
- 0.96 gProtein
- 1.1 gCarbohydrate
- 1.2 gFibre
- 76.9 gWater
Below average for vegetables
Lettuce is 11 kcal per 100 g. The 240 vegetables in this database average 59.9.
Lettuce11
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.1 g
Salt, per portion0.02 g
Vitamins and minerals in lettuce
Two of the 23 reach the “high in” level, led by vitamin K.
Only a trace
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Vitamin K0.103 mg, 138 %
Folate0.048 mg, 24 %
Thiamin (vitamin B1)0.11 mg, 10 %
Potassium178 mg, 8.9 %
Chloride62.4 mg, 7.8 %
Manganese0.11 mg, 5.6 %
Vitamin E0.51 mg, 4.3 %
Niacin (vitamin B3)0.56 mg, 3.5 %
Riboflavin (vitamin B2)0.04 mg, 2.9 %
Pantothenic acid (vitamin B5)0.15 mg, 2.5 %
Phosphorus17.6 mg, 2.5 %
Calcium19.2 mg, 2.4 %
Copper0.02 mg, 2.4 %
Magnesium7.2 mg, 1.9 %
Zinc0.16 mg, 1.6 %
Vitamin B60.02 mg, 1.1 %
Biotin0.00056 mg, 1.1 %
Vitamin A0.008 mg, 1 %
Vitamin C0.8 mg, 1 %
Iron0.1 mg, 0.7 %
Iodine0.0008 mg, 0.5 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What lettuce doesn’t give you. And where to find it.
No recorded vitamin D or selenium, and only 1.3 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin lettuce
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein lettuce
Find it inKidney, pig, fried491 % per 100 g
Vitamin C
1.3%in lettuce, per 100 g
Find it inCherries, West Indian2150 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Lettuce against other vegetables
Per 100 g, brussels sprouts (raw) has the most vitamin K in this comparison, followed by broccoli (green, boiled) and lettuce.
0.153mg
0.135mg
0.129mg
0.1211mg
0.088mg
0.039mg
Brussels sprouts, raw+0.024 mg
Broccoli, green, boiled+0.006 mg
Lettuce, average, rawthis page
Cabbage, average, boiled−0.0079 mg
Mustard and cress, raw−0.041 mg
Peas, boiled−0.09 mg
All values per 100 g, from the same dataset. Differences are against lettuce.
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Questions about lettuce
The questions people ask about lettuce, answered from the dataset.
How many calories are in a portion of lettuce?
A typical portion (80 g, one of your five a day) gives 9 kcal. Per 100 g the figure is 11 kcal.
Is lettuce high in vitamin K?
Yes. Lettuce, average, raw has 0.129 mg vitamin K per 100 g, 172 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does lettuce have most of?
By share of the daily reference intake: vitamin K (0.129 mg, 172 %), folate (0.06 mg, 30 %) and thiamin (0.14 mg, 13 %) per 100 g.
Is lettuce a good source of protein?
Lettuce, average, raw has 1.2 g protein per 100 g, 34 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-520, Lettuce, average, raw, 22 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 82 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin K.
More vegetables
- Yam, steamed114 kcal
- Cabbage, average, raw26 kcal
- Courgette, dried280 kcal
- Onions, raw35 kcal
- Plantain, ripe, fried267 kcal
- Swede, boiled26 kcal
- All 240 vegetables
Most vitamin K
- Spring greens, boiled0.893 mg
- Spinach, frozen, boiled0.84 mg
- Curly kale, raw0.623 mg
- Spinach, mature, boiled0.575 mg
- Parsley, fresh0.548 mg
- Spinach, mature, raw0.394 mg
- Vitamin K guide