Lettuce, for use on a sandwich
Common food
Photo: Wikipedia
Lettuce, specifically for sandwich use, is a crisp, watery leaf that adds a refreshing crunch without overwhelming other flavors. Its mild, slightly sweet taste and delicate texture make it a classic, low-calorie base for layered sandwiches. With only 20 calories per 100g, it's a volume-friendly way to add freshness and a bit of fiber to a meal.
Calorie split: 19% protein · 76% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love sandwich lettuce for its clean, crisp bite that provides essential textural contrast to softer breads and fillings. It's a culinary blank canvas, beloved for its ability to deliver freshness without competing with the main flavors of a dish.
⚠️ Watch-outs & how to enjoy it better
Its high water content can make sandwiches soggy if assembled too far in advance. To counteract this, pat leaves dry with a paper towel before use, or place the lettuce between the bread and wetter ingredients (like tomatoes or sauces) as a moisture barrier. Those with oral allergy syndrome (OAS) to ragweed may experience mild itching; choosing iceberg or romaine and washing thoroughly can sometimes help.
Key benefits
- Very low in calories (20 kcal/100g)
- Good source of hydration due to high water content
- Provides a small amount of dietary fiber (1.3g/100g)
- Adds satisfying crunch with minimal fat (0.1g/100g)
- Versatile base for both hot and cold sandwich fillings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lettuce was cultivated by ancient Egyptians over 4,500 years ago, not primarily as food, but as a source of oil from its seeds and for its mild sedative properties.
Full nutrition (USDA data · scales with serving)
| Water | 94.7 g |
| Energy | 20.0 kcal |
| Protein | 0.92 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 3.7 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 249 mg |
| Sodium, Na | 23.0 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 8.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.32 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 10.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 302 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3617 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1510 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 73.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from TACO BELL, Soft Taco with beef, cheese and lettuce — USDA does not publish this profile for Lettuce.
| Tryptophan | 0.10 g |
| Threonine | 0.37 g |
| Isoleucine | 0.38 g |
| Leucine | 0.72 g |
| Lysine | 0.62 g |
| Methionine | 0.20 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.49 g |
| Histidine | 0.26 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.52 g |
| Proline | 0.72 g |
| Serine | 0.45 g |
FAQ
What's the best type of lettuce for a sandwich?
For classic crunch and structure, iceberg or romaine hearts are top choices. Butter lettuce offers a softer, more delicate texture, while green leaf provides a good balance of crispness and tenderness.
How do I keep my sandwich lettuce from getting soggy?
The key is moisture management. Dry leaves thoroughly after washing. Assemble your sandwich with a 'moisture barrier'—place the lettuce between the bread and wet ingredients like tomato, cucumber, or condiments.
Is sandwich lettuce nutritious?
While low in calories and macronutrients, it's a good source of hydration and provides some vitamins (like Vitamin K) and minerals. Its main nutritional role in a sandwich is adding volume, fiber, and freshness, not being a primary nutrient source.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.20 kcal/g · 18% calories from protein · 1.3 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.