Is Lettuce keto?
Keto-friendly 1.1 g net carbs per two cups shredded (94 g) — 6% of a 20 g keto day.
Short answer: Yes. Two cups shredded (94 g) of lettuce: 1.1 g net carbs — 6% of a strict 20 g keto day — with 0.3 g fat and 1.1 g protein.
Log lettuce in KetoraFree. Weigh it once and Ketora remembers your portion.
Lettuce is almost free in carb terms and is the easiest swap for bread: wrap burgers or fillings in romaine or iceberg leaves.
How lettuce fits a keto carb budget
On a 20 g day you could eat about 18.1 servings before reaching the limit — in practice lettuce will never be what pushes you over.
Worked example. 94 g of lettuce = 3.1 g total carbs − 2 g fibre = 1.1 g net carbs, 0.3 g fat, 1.1 g protein and 16 kcal.
Buying a packaged or flavoured lettuce product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per two cups shredded (94 g) |
|---|---|---|
| Calories | 17 kcal | 16 kcal |
| Fat | 0.3 g | 0.3 g |
| Protein | 1.2 g | 1.1 g |
| Total carbohydrate | 3.3 g | 3.1 g |
| Fibre | 2.1 g | 2 g |
| Net carbs | 1.2 g | 1.1 g |
Where the energy comes from:
How to eat lettuce on keto
- Use full-fat dressings and check bottled ones for sugar.
Keto recipes with lettuce
Compared with other vegetables
Lettuce ranks #2 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
| Radishes | 1.8 g | 2.1 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in lettuce?
Lettuce has about 1.2 g of net carbs per 100 g (3.3 g total carbohydrate minus 2.1 g fibre), and about 1.1 g per two cups shredded (94 g).
Can you eat lettuce on keto?
Yes. A typical serving uses 6% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.