Is Lettuce Keto-Friendly?

Is Lettuce Keto-Friendly?

You may have already heard that not all vegetables and fruits are keto-friendly. And now that you learned about this, you want to be careful now more than ever... 

But how about lettuce? What's the deal with this salad-perfect leafy green? And can you eat lettuce in the keto diet?

Nutritional Content of Lettuce

Lettuce is perfect for almost any salad. It's refreshing, crunchy, and, without a doubt, very, very healthy. 

But then again, in the keto diet, what's more important is that what you eat will not kick you out of ketosis -- a phase in which the body burns stored fat as an energy source, not sugar.

In the keto diet, anything that's high in fat is okay. And anything high in carbs is NOT okay. 

Here are the nutritional profiles of lettuce according to variety.

Green leaf lettuce / 1 head (360 grams)

Calories: 53

Total Fat: 0.5 grams

Net carbs: 5.3 grams

Fiber: 4.7 grams

Protein: 4.9 grams

Iceberg Lettuce / 1 head (324 grams)

Calories: 45 

Total Fat: 0.5 grams

Net carbs: 6.1 grams

Fiber: 3.9 grams

Protein: 2.9 grams

Red leaf lettuce / 1 head (309 grams)

Calories: 50

Total Fat: 0.7 grams

Net carbs: 4.2 grams

Fiber: 2.8 grams

Protein: 4.1 grams

Romaine lettuce / 1 head (626 grams)

Calories: 108

Total Fat: 1.9 grams

Net Carbs: 8 grams

Fiber: 13 grams

Protein: 8 grams

As you may have observed, the amount of carbs in lettuce depends on its variety. One head of lettuce typically has 36 leaves on average. Unless you're a monster lettuce eater, you'll likely consume only an average of 8 to 15 leaves. 

Health Benefits of Lettuce


Lettuce is overwhelmingly packed with lots of nutrients that are beneficial for the body. 

It is loaded with vitamin C, a powerful antioxidant that keeps our immune system fortified. 

Lettuce is also rich in vitamins A and K. Vitamin A, also known as beta carotene, helps improve night vision and promote eye health.

Vitamin K, on the other hand, prevents bone fractures. It's also the reason why we don't bleed that much when we have cuts or wounds. 

Potassium is another one of the many nutrients we can get from lettuce. It helps reduce blood pressure by lessening the impact of salt in the diet. 

Is Kale Keto-Friendly?

Based on the facts presented above, well, yes... Lettuce is keto-friendly. You can eat a whole head of lettuce and only get no more than 10 grams of carbs. 

This means you can enjoy a bowl of salad filled with lettuce and not worry about kicking yourself out of ketosis. 

But it's important to remember that while lettuce is keto-friendly, you still have to consider the carb content of the ingredients you will mix with lettuce. 

Croutons, for example, are a common accompaniment to salads because of the flavor and texture they offer. But don't be fooled, croutons are loaded with LOTS of carbs. 

So if you're going to eat lettuce, make sure that anything you mix with it is keto-approved.

Final Takeaway

Lettuce is incredibly delicious and ultra nutritious. Not only it is keto-friendly, but it is also loaded with beneficial nutrients, which gives you more reason to love this leafy green. 

But keep in mind, whatever you mix your lettuce with, make sure they are keto-approved as well. Otherwise, you might just feast on too many carbs without you realizing it. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.