Keto Foods

Is Lettuce Keto? – Carbs in Lettuce + Low Carb Lettuce Recipes

By Bree

It’s just as important to include a variety of fresh vegetables as part of your keto diet plan as it is to include plenty of sources of protein and fat. With that being said, you’ll of course still want to make sure that you’re sticking with low carb veggie options.

Is Lettuce Keto?

Today, we’re going to be taking a close look at lettuce, a rather popular healthy green veggie.

Is lettuce keto? Read on to find out.

The first thing that we’re going to be taking a look at is why exactly lettuce is such a popular item amongst low carb dieters in the first place. With that in mind, here are three of the main reasons:

  • Lettuce is a healthy green vegetable that is low in both calories and carbs. A 100 gram serving of lettuce contains less than 3 grams of carbs.
  • As with nearly all green veggies, lettuce is also an excellent source of disease fighting antioxidants and other beneficial plant compounds.
  • It’s super easy to use lettuce as a low carb substitute for hamburger buns or tortilla wraps in order to keep your burgers and wraps keto-friendly.

Is Lettuce Keto?

Unsurprisingly, lettuce is most definitely a 100% keto approved vegetable.

Lettuce possesses a winning combination of factors that make it such a great pick for keto dieters. It’s ridiculously low in calories and net carbs, with nearly half of its total carb content coming via dietary fiber.

It’s also incredibly good for your overall health. As with most green veggies, lettuce provides you with everything from dietary fiber to disease fighting antioxidants to other beneficial plant compounds.

When you consider all of the above points, it becomes quite easy indeed to recommend lettuce to keto dieters everywhere.

Keto-friendly Lettuce Recipes

Sheet Pan Keto Burgers



Keto Chicago Hot Dog with Romaine Lettuce Bun



Asian Keto Lettuce Wraps



Keto Big Mac Salad


Lettuce Nutrition Facts

Here is the approximate nutritional breakdown for a 100 gram serving size of raw green lettuce:

  • 15 calories
  • 0.2 grams dietary fat
  • 1.4 grams protein
  • 2.9 grams carbs
  • 1.3 grams dietary fiber
  • 0.8 grams sugar
  • 0 mg cholesterol
  • 28 mg sodium
  • 194 mg potassium

Health Benefits of Lettuce

Green veggies like lettuce are known to be some of the healthy veggie options out there. Here are three proven benefits that you can gain by adding lettuce to your keto diet:

  • Helps with hydration. Much like cucumbers, lettuce is made up of nearly a 95% water content, which makes it a fantastic vegetable option to help with keeping hydrated. Many people are chronically dehydrated without ever realizing it; this makes it even more important to make sure that you’re keeping your body adequately hydrated on a daily basis. (1)
  • Boosts bone health. Lettuce can help you to build stronger bones thanks to its high vitamin K and calcium content. Numerous studies have confirmed the importance of both of these essential nutrients when it comes to building healthy bones. (2)(3)
  • Helps promote better vision. Lettuce is also a great source of vitamin A, which has been proven to provide benefits for your eye health. Studies show that vitamin A is capable of reducing the risk of macular degeneration and it may even help to prevent vision loss. (4)

Keto Lettuce Alternatives

You’ll be able to use any of the following healthy green veggies as a viable keto approved alternative to lettuce:

  • Kale
  • Spinach
  • Bok choy
  • Arugula
  • Cabbage

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