17 Fit Food calories Vegetables and mushrooms
Lettuce calories and nutrition facts
Per 100 g: 15 kcal — 1.4 g protein, 0.2 g fat and 2.9 g carbs.
Lettuce barely counts at around 15 kcal per 100 g – the dressing is the real entry. Darker leaves such as romaine and red leaf are rich in vitamins K and A, while pale, crunchy iceberg has far less of both. A tablespoon of olive oil vinaigrette can outweigh a whole bowl of leaves in calories.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- Protein 29%
- Fat 9%
- Carbs 61%
In everyday portions
- Typical serving · 50 g 8 kcal
- 100 kcal is 670 g this much of it gives 100 kcal
- Energy density Very low 0.15 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Average lettuce | 15 | 1.4 | 0.2 | 2.9 |
| Butterhead | 13 | 1.4 | 0.22 | 1.1 |
| Red leaf | 13 | 1.3 | 0.22 | 1.4 |
| Green leaf | 15 | 1.4 | 0.15 | 1.6 |
| Iceberg | 14 | 0.9 | 0.14 | 1.8 |
| Romaine | 17 | 1.2 | 0.3 | 1.2 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Average lettuce
Energy and macros
- Energy 15 kcal <1%
- Protein 1.4 g 3%
- Fat 0.2 g <1%
- Carbs including fibre 2.9 g 1%
- Fibre 1.3 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 29%
- Fat 9%
- Carbs 61%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 370 µg 46%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 2%
- Vitamin K 126 µg 168%
- Vitamin C 9.2 mg 12%
- Vitamin B1 (thiamin) 0.07 mg 6%
- Vitamin B2 (riboflavin) 0.08 mg 6%
- Vitamin B3 (niacin) 0.375 mg 2%
- Vitamin B5 (pantothenic acid) 0.134 mg 2%
- Vitamin B6 0.09 mg 6%
- Folate (B9) 38 µg 19%
- Vitamin B12 0 µg 0%
- Choline 13.6 mg
Minerals
- Potassium 194 mg 10%
- Calcium 36 mg 4%
- Phosphorus 29 mg 4%
- Magnesium 13 mg 3%
- Iron 0.86 mg 6%
- Zinc 0.18 mg 2%
- Copper 0.029 mg 3%
- Manganese 0.25 mg 12%
- Selenium 0.6 µg 1%
- Iodine 0.6 µg <1%
- Sodium 28 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in vitamin A
- Source of folate
Butterhead
Energy and macros
- Energy 13 kcal <1%
- Protein 1.4 g 3%
- Fat 0.22 g <1%
- Carbs available, without fibre 1.1 g <1%
- Fibre 1.1 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 42%
- Fat 15%
- Carbs 35%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 166 µg 21%
- Vitamin D 0 µg 0%
- Vitamin E 0.18 mg 2%
- Vitamin K 102 µg 136%
- Vitamin C 3.7 mg 5%
- Vitamin B1 (thiamin) 0.057 mg 5%
- Vitamin B2 (riboflavin) 0.062 mg 4%
- Vitamin B3 (niacin) 0.357 mg 2%
- Vitamin B5 (pantothenic acid) 0.15 mg 2%
- Vitamin B6 0.082 mg 6%
- Folate (B9) 73 µg 36%
- Vitamin B12 0 µg 0%
- Choline 8.4 mg
Minerals
- Potassium 238 mg 12%
- Calcium 35 mg 4%
- Phosphorus 33 mg 5%
- Magnesium 13 mg 3%
- Iron 1.2 mg 9%
- Zinc 0.2 mg 2%
- Copper 0.016 mg 2%
- Manganese 0.179 mg 9%
- Selenium 0.6 µg 1%
- Iodine 0.6 µg <1%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Salt-free
- High in vitamin K
- High in folate
- Source of vitamin A
Red leaf
Energy and macros
- Energy 13 kcal <1%
- Protein 1.3 g 3%
- Fat 0.22 g <1%
- Carbs available, without fibre 1.4 g <1%
- Fibre 0.9 g
- Salt 0.06 g 1%
Where the calories come from
- Protein 42%
- Fat 16%
- Carbs 43%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 375 µg 47%
- Vitamin D 0 µg 0%
- Vitamin E 0.15 mg 1%
- Vitamin K 140 µg 187%
- Vitamin C 3.7 mg 5%
- Vitamin B1 (thiamin) 0.064 mg 6%
- Vitamin B2 (riboflavin) 0.077 mg 6%
- Vitamin B3 (niacin) 0.321 mg 2%
- Vitamin B5 (pantothenic acid) 0.144 mg 2%
- Vitamin B6 0.1 mg 7%
- Folate (B9) 36 µg 18%
- Vitamin B12 0 µg 0%
- Choline 11.8 mg
Minerals
- Potassium 187 mg 9%
- Calcium 33 mg 4%
- Phosphorus 28 mg 4%
- Magnesium 12 mg 3%
- Iron 1.2 mg 9%
- Zinc 0.2 mg 2%
- Copper 0.028 mg 3%
- Manganese 0.203 mg 10%
- Selenium 1.5 µg 3%
- Iodine 1 µg <1%
- Sodium 25 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in vitamin A
- Source of folate
Green leaf
Energy and macros
- Energy 15 kcal <1%
- Protein 1.4 g 3%
- Fat 0.15 g <1%
- Carbs available, without fibre 1.6 g <1%
- Fibre 1.3 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 36%
- Fat 9%
- Carbs 42%
- Other 13%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 370 µg 46%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 2%
- Vitamin K 126 µg 168%
- Vitamin C 9.2 mg 12%
- Vitamin B1 (thiamin) 0.07 mg 6%
- Vitamin B2 (riboflavin) 0.08 mg 6%
- Vitamin B3 (niacin) 0.375 mg 2%
- Vitamin B5 (pantothenic acid) 0.134 mg 2%
- Vitamin B6 0.09 mg 6%
- Folate (B9) 38 µg 19%
- Vitamin B12 0 µg 0%
- Choline 13.6 mg
Minerals
- Potassium 194 mg 10%
- Calcium 36 mg 4%
- Phosphorus 29 mg 4%
- Magnesium 13 mg 3%
- Iron 0.86 mg 6%
- Zinc 0.18 mg 2%
- Copper 0.029 mg 3%
- Manganese 0.25 mg 12%
- Selenium 0.6 µg 1%
- Iodine 1 µg <1%
- Sodium 28 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in vitamin A
- Source of folate
Iceberg
Energy and macros
- Energy 14 kcal <1%
- Protein 0.9 g 2%
- Fat 0.14 g <1%
- Carbs available, without fibre 1.8 g <1%
- Fibre 1.2 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 26%
- Fat 9%
- Carbs 51%
- Other 15%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 25 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.18 mg 2%
- Vitamin K 24.1 µg 32%
- Vitamin C 2.8 mg 3%
- Vitamin B1 (thiamin) 0.041 mg 4%
- Vitamin B2 (riboflavin) 0.025 mg 2%
- Vitamin B3 (niacin) 0.123 mg <1%
- Vitamin B5 (pantothenic acid) 0.091 mg 2%
- Vitamin B6 0.042 mg 3%
- Folate (B9) 29 µg 14%
- Vitamin B12 0 µg 0%
- Choline 6.7 mg
Minerals
- Potassium 141 mg 7%
- Calcium 18 mg 2%
- Phosphorus 20 mg 3%
- Magnesium 7 mg 2%
- Iron 0.41 mg 3%
- Zinc 0.15 mg 2%
- Copper 0.025 mg 2%
- Manganese 0.125 mg 6%
- Selenium 0.1 µg <1%
- Iodine 0 µg 0%
- Sodium 10 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
Romaine
Energy and macros
- Energy 17 kcal <1%
- Protein 1.2 g 2%
- Fat 0.3 g <1%
- Carbs available, without fibre 1.2 g <1%
- Fibre 2.1 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 29%
- Fat 16%
- Carbs 28%
- Other 27%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 436 µg 55%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K 102 µg 137%
- Vitamin C 4 mg 5%
- Vitamin B1 (thiamin) 0.072 mg 7%
- Vitamin B2 (riboflavin) 0.067 mg 5%
- Vitamin B3 (niacin) 0.313 mg 2%
- Vitamin B5 (pantothenic acid) 0.142 mg 2%
- Vitamin B6 0.074 mg 5%
- Folate (B9) 136 µg 68%
- Vitamin B12 0 µg 0%
- Choline 9.9 mg
Minerals
- Potassium 247 mg 12%
- Calcium 33 mg 4%
- Phosphorus 30 mg 4%
- Magnesium 14 mg 4%
- Iron 0.97 mg 7%
- Zinc 0.23 mg 2%
- Copper 0.048 mg 5%
- Manganese 0.155 mg 8%
- Selenium 0.4 µg <1%
- Iodine 1 µg <1%
- Sodium 8 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in folate
- High in vitamin A
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 92% Fewer calories than 92% of vegetables and mushrooms.
- 85% More vitamin K than 85% of vegetables and mushrooms.
- 91% More vitamin A than 91% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Courgette 17 kcal
- Cucumber 15 kcal
- Tomatoes 18 kcal
- Aubergine 25 kcal
- Radishes 16 kcal
- Celery 14 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.