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USDA source topicVegetables

USDA Lettuce and lettuce salads records: median 25 calories per 100 g across 12 foods

Across 12 exact USDA Survey Foods records in this topic, median energy is 25 kcal per 100 grams and the central 80% runs from 20 kcal to 76 kcal. These are collection statistics, not a calorie estimate for a particular meal.

The complete collection preserves all 12 source descriptions, household measures, nutrient distributions, and FoodData Central citations so the summary can be checked against the underlying records.

Distribution at a glance

Where calorie density sits in this USDA record set

Percentiles summarize these 12 cited records; they are not a confidence interval or a prediction for one meal.

  1. 10th percentile 20 kcal
    20 kcal
  2. Median 25 kcal
    25 kcal
  3. 90th percentile 76 kcal
    76 kcal

Shared basis: 100 g · kilocalories

What is included?

The exact descriptions define the topic.

USDA places these records in the “Lettuce and lettuce salads” survey-food category. Within Feast’s broader navigation, they appear under Vegetables (12 records). The category label is useful for discovery, but it does not mean every record uses the same recipe, brand, cooking method, or portion.

The current collection includes Lettuce, raw; Lettuce, arugula, raw; Caesar salad, with romaine, no dressing; Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing; Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing; Romaine lettuce, raw. Those examples show why the exact wording matters. The complete alphabetical catalog farther down the page preserves all 12 descriptions instead of replacing them with one generic average.

A distribution view of the source set

Median and central nutrient ranges per 100 grams

The central range runs from the 10th to the 90th percentile of the 12 records on this page. It shows the middle of this finite source set without treating its endpoints as typical. Because this topic contains fewer than 20 records, treat the percentile positions as a compact map of the listed entries—not as a stable population estimate.

On smaller screens, focus a topic table and scroll horizontally to read every column.

Median, central interval, and observed per-100-gram nutrient span for this USDA source topic
NutrientMedianCentral 80%Observed spanRecords
Caloriesper 100 g25 kcal20 kcal–76 kcal18 kcal–91 kcal12
Proteinper 100 g1.3 g0.9 g–4.2 g0.9 g–4.9 g12
Carbohydrateper 100 g4 g3.5 g–5.4 g3.3 g–7.5 g12
Total fatper 100 g0.4 g0.1 g–4.3 g0.1 g–6.1 g12
Dietary fiberper 100 g1.4 g1.2 g–1.8 g0.9 g–2.7 g12
Total sugarsper 100 g1.6 g1 g–1.9 g0.5 g–2.1 g12
Sodiumper 100 g37 mg23 mg–142 mg23 mg–238 mg12
Potassiumper 100 g266 mg239 mg–322 mg238 mg–369 mg12
Calciumper 100 g37 mg28 mg–145 mg28 mg–160 mg12
Ironper 100 g0.4 mg0.3 mg–0.5 mg0.3 mg–1.5 mg12

All rows use the same 100-gram denominator and values from the cited records. The interval is descriptive, not a recommended intake range or statistical confidence interval.

A comparatively wide central spread

Calcium: 37 mg calculated median

Among 12 “Lettuce and lettuce salads” records, the central interval for calcium extends from 28 mg to 145 mg per 100 grams. The complete observed span is 28 mg to 160 mg.

10th percentile: The calculated boundary falls between 28 mg in Romaine lettuce, raw and 31 mg in Lettuce, raw; it is not itself an observed record value.

90th percentile: The calculated boundary falls between 108 mg in Caesar salad, with romaine, no dressing and 149 mg in Lettuce, salad with cheese, tomato and/or carrots, with…; it is not itself an observed record value.

Percentile positions describe this finite source set; they are not labels of overall food quality.

A comparatively wide central spread

Total fat: 0.4 g calculated median

Among 12 “Lettuce and lettuce salads” records, the central interval for total fat extends from 0.1 g to 4.3 g per 100 grams. The complete observed span is 0.1 g to 6.1 g.

10th percentile: The calculated boundary falls between 0.1 g in Lettuce, raw and 0.1 g in Lettuce, Boston, raw; it is not itself an observed record value.

90th percentile: The calculated boundary falls between 3.4 g in Caesar salad, with romaine, no dressing and 4.4 g in Lettuce, salad with egg, cheese, tomato, and/or carrots…; it is not itself an observed record value.

Percentile positions describe this finite source set; they are not labels of overall food quality.

A comparatively wide central spread

Protein: 1.3 g calculated median

Among 12 “Lettuce and lettuce salads” records, the central interval for protein extends from 0.9 g to 4.2 g per 100 grams. The complete observed span is 0.9 g to 4.9 g.

10th percentile: The calculated boundary falls between 0.9 g in Lettuce, raw and 1 g in Romaine lettuce, raw; it is not itself an observed record value.

90th percentile: The calculated boundary falls between 4 g in Caesar salad, with romaine, no dressing and 4.2 g in Lettuce, salad with egg, cheese, tomato, and/or carrots…; it is not itself an observed record value.

Percentile positions describe this finite source set; they are not labels of overall food quality.

The three callouts above are the widest central spreads relative to each metric’s midpoint, with a minimum scale applied so near-zero medians do not dominate. The complete table remains the primary record of all ten metrics.

Preparation language in the records

Source descriptions reveal meaningful distinctions.

The counts below report words and phrases that appear explicitly in the 12 USDA descriptions. They can help narrow a search to a closer record. They do not prove that the named preparation caused a nutrient difference, because these survey-food records are not controlled experiments.

raw

5 records use this wording, including Lettuce, arugula, raw; Lettuce, Boston, raw; Lettuce, raw.

Portion context

Household measures answer a different question than 100 grams.

12 of 12 records (100%) include at least one named measure in the source data. Together those records provide 26 usable named measures.

A cup, slice, piece, sandwich, fillet, or fluid ounce can represent a different amount of food. Even two measures with the same label may have different gram weights across records. Open the closest profile and use its listed weight instead of transferring a measure from another record.

USDA’s representative source amount is also not necessarily what a visitor ate. For equal-weight comparison, use the 100-gram table. For meal estimation, match the exact description first, then match the amount, and finally account for additions or preparation details absent from the selected record.

Common named measures in this topic

Choosing a closer record

Use a sequence, not a guess disguised as precision.

  1. 01

    Match the exact description

    Look for the closest food name, preparation, additions, and context. “Lettuce and lettuce salads” is the collection label; the individual description is the actual reference.

  2. 02

    Compare on equal weight

    Use the per-100-gram values when comparing two records. This keeps the denominator fixed and prevents different source-serving weights from masquerading as a food difference.

  3. 03

    Scale the closest listed measure

    Open the profile, select a named household measure when one fits, or enter a gram estimate. Treat scaled decimals as arithmetic from the source—not greater certainty about the plate.

  4. 04

    Add missing context

    Brand, recipe, cooking fat, sauce, toppings, substitutions, and edible portion can move the result. A current package label or weighed recipe may be more specific than a generic survey-food record.

Controlled contrasts

Related records worth comparing directly

These pairs passed Feast’s similarity, material-difference, and diversity screens. Each page keeps weight fixed at 100 grams, shows both exact source descriptions and formulations, and avoids treating the records as a controlled experiment.

2 material differences

Lettuce, salad with egg, cheese, tomato, and/or carrots…

compared with Lettuce, salad with egg, tomato, and/or carrots, with…

Study the source records →1 material difference

Lettuce, salad with cheese, tomato and/or carrots, with…

compared with Lettuce, salad with egg, cheese, tomato, and/or carrots…

Study the source records →

Browse all controlled food-record comparisons →

Complete source catalog

All 12 “Lettuce and lettuce salads” records

Records are alphabetical, not ranked. Every row links to a Feast profile with household measures, the 21-nutrient Feast panel, estimate factors, methodology, and the exact USDA FoodData Central source where available.

Complete alphabetical catalog of USDA records in this source topic
Exact USDA descriptionCaloriesProteinFiberSodiumSource amountReferences
Caesar salad, with romaine, no dressingFDC 2709591 77 kcalper 100 g 4 gper 100 g 1.8 gper 100 g 238 mgper 100 g 79 gUSDA reference amount Full profileUSDA source ↗
Lettuce, arugula, rawFDC 2709791 25 kcalper 100 g 2.6 gper 100 g 1.6 gper 100 g 27 mgper 100 g 10 gUSDA reference amount Full profileUSDA source ↗
Lettuce, Boston, rawFDC 2709790 18 kcalper 100 g 0.9 gper 100 g 0.9 gper 100 g 25 mgper 100 g 13 gUSDA reference amount Full profileUSDA source ↗
Lettuce, rawFDC 2709789 20 kcalper 100 g 0.9 gper 100 g 1.3 gper 100 g 23 mgper 100 g 18 gUSDA reference amount Full profileUSDA source ↗
Lettuce, salad with assorted vegetables excluding tomatoes and carrots, no dressingFDC 2709823 23 kcalper 100 g 1.2 gper 100 g 1.3 gper 100 g 34 mgper 100 g 74 gUSDA reference amount Full profileUSDA source ↗
Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressingFDC 2709822 24 kcalper 100 g 1.1 gper 100 g 1.5 gper 100 g 39 mgper 100 g 73 gUSDA reference amount Full profileUSDA source ↗
Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressingFDC 2709824 54 kcalper 100 g 1.3 gper 100 g 2.7 gper 100 g 33 mgper 100 g 87 gUSDA reference amount Full profileUSDA source ↗
Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressingFDC 2709825 91 kcalper 100 g 4.9 gper 100 g 1.2 gper 100 g 146 mgper 100 g 77 gUSDA reference amount Full profileUSDA source ↗
Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressingFDC 2709827 71 kcalper 100 g 4.2 gper 100 g 1.2 gper 100 g 106 mgper 100 g 79 gUSDA reference amount Full profileUSDA source ↗
Lettuce, salad with egg, tomato, and/or carrots, with or without other vegetables, no dressingFDC 2709826 50 kcalper 100 g 3.4 gper 100 g 1.2 gper 100 g 56 mgper 100 g 88 gUSDA reference amount Full profileUSDA source ↗
Mixed salad greens, rawFDC 2709792 21 kcalper 100 g 1.3 gper 100 g 1.4 gper 100 g 41 mgper 100 g 18 gUSDA reference amount Full profileUSDA source ↗
Romaine lettuce, rawFDC 2709590 21 kcalper 100 g 1 gper 100 g 1.8 gper 100 g 23 mgper 100 g 18 gUSDA reference amount Full profileUSDA source ↗

Boundaries and provenance

What this collection can—and cannot—tell you.

This page summarizes USDA FoodData Central Survey Foods (FNDDS) records from 2021–2023, published October 31, 2024. FNDDS supplies the nutrient profiles used for foods reported in What We Eat in America, the dietary component of NHANES. Each value here remains tied to one exact FDC record; the complete catalog provides direct links so the source can be checked rather than taken on trust.

USDA describes FNDDS nutrient profiles as average values for generic representations of foods likely consumed in the United States—not profiles of specific products. Its gram weights for portions are likewise estimates for groups of foods and may not cover every available size. That distinction matters: a database measure is evidence for scaling a plausible match, not proof that the same weight or formulation was on a visitor’s plate.

The records are not laboratory measurements of every possible “Lettuce and lettuce salads” preparation. Restaurant recipes change, packaged products are reformulated, homemade ingredient ratios vary, and cooking can change water weight. A photo also cannot reliably reveal every hidden ingredient or gram weight. The central range describes variation among the records selected for this topic, not uncertainty around a single meal.

The median is not a default calorie count. The 10th and 90th percentiles are not lower and upper recommendations. The minimum and maximum are not promises that every real version falls inside the observed span. These statistics are tools for navigating a source collection while keeping the denominator, record name, and normal recipe variation visible.

Nutrient values do not establish whether a food is appropriate for a particular person or condition. This wiki does not diagnose deficiencies, prescribe targets, or replace advice from a qualified professional. If accuracy matters for an allergy, medical diet, or clinician-directed limit, use verified ingredient information and the guidance relevant to that situation.

Why no overall ranking appears.

A record can report more protein and also differ in sodium, fiber, energy, fat, portion weight, or ingredients. Choosing one metric as a universal score would hide those tradeoffs and imply a value judgment the data cannot support. The alphabetical catalog and side-by-side statistics are intentionally descriptive.

For primary-source context, read USDA’s FNDDS 2021–2023 documentation. For Feast’s import, filtering, portion-scaling, Daily Value, and uncertainty rules, read the nutrition-page methodology. For an exact item, use its profile and FoodData Central link rather than citing this collection-level summary alone.

Common questions

Using the “Lettuce and lettuce salads” collection responsibly

Is the median the expected nutrition for my food?

No. It is the middle value among these 12 source records on a 100-gram basis. Your recipe, brand, preparation, and portion may align more closely with one specific record or may fall outside this collection.

Why compare 100 grams instead of one serving?

Source servings can have different gram weights and measure labels. Holding weight at 100 grams makes concentration comparable. After choosing a record, its household measures are more useful for estimating the amount actually eaten.

Does the upper end of a nutrient range mean “better”?

No. The position only describes that nutrient within this source collection. It does not evaluate the whole food, determine an appropriate portion, or account for an individual’s needs.

Which number should I log?

Start with the record whose exact wording most closely matches the food. Use a listed measure or gram estimate, then add missing recipe or preparation context. Keep the result as an estimate unless you have a current label or weighed recipe.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 9 exact records behind Lettuce and lettuce salads source topic. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Lettuce, arugula, raw is higher in calcium per 100 g

Lettuce, arugula, raw reports 160 mg versus 28 mg for Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing: a 132 mg difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Lettuce, raw is denser; Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing is higher in its source amount

Lettuce, raw reports 31 mg per 100 g and 6 mg in USDA source amount (18 g). Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing reports a lower 28 mg per 100 g but a higher 24 mg in USDA source amount (87 g).

Record identity is part of the estimate

Distinguish “Lettuce, raw” from “Mixed salad greens, raw”

These are separate USDA records with separate formulations or survey descriptions. Match preparation, additions, and the named household amount before borrowing either record’s nutrients.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Lettuce and lettuce salads source topic, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Best next guide for this exact record Lettuce

Lettuce, arugula, raw and Lettuce, raw are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path Put the observed spread in corpus context Calcium: density and serving context

In this page’s records, calcium runs from 28 mg in Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing to 160 mg in Lettuce, arugula, raw, all per 100 g.

Follow this evidence path A formulation detail that separates records Carrots, mature, raw

USDA input 11124 appears in 4 of 9 context records; its summed listed input weight spans 12.2–27.5 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Celery, raw

USDA input 11143 appears in 4 of 9 context records; its summed listed input weight spans 12–30 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 23 mg in Lettuce, raw to 238 mg in Caesar salad, with romaine, no dressing, all per 100 g.

Follow this evidence path Inspect an exact record Lettuce, raw

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2709789 citation for this exact record—not a name-level average.

Follow this evidence path 9 records share this broad food family Vegetables: broader category context

Lettuce, raw and Lettuce, arugula, raw, plus 7 more are assigned to Feast’s Vegetables editorial category. Use the category page to compare nearby foods at a broad level; keep the exact USDA descriptions on this page for record-level decisions.

Follow this evidence path