Does lettuce count towards 5-a-day? A guide to leafy greens in your diet

November 7, 2025 •

3 min read

According to the U.S. Centers for Disease Control and Prevention, only about one in ten adults eats enough fruits or vegetables daily. This statistic highlights the importance of understanding what contributes to your daily intake, a question many have when it comes to salad greens: does lettuce count towards 5-a-day?

Quick Summary

Lettuce contributes to your daily fruit and vegetable intake, but portion sizes vary by type. Darker varieties like romaine and red leaf offer more nutrients than iceberg. One bowl of mixed leaves or a smaller amount of dense, leafy greens can equal one portion.

Key Points

Lettuce counts towards your 5-a-day: A standard portion of fresh lettuce is about 80g, which is roughly one cereal bowl of leaves.
Nutritional value varies by type: Darker varieties like romaine and red leaf are significantly more nutrient-dense than lighter types like iceberg.
Increase nutrient absorption: Cooking certain vegetables, including lettuce, can break down cell walls and increase the bioavailability of some nutrients, such as antioxidants.
Incorporate creatively: Beyond salads, lettuce can be used in wraps, blended into smoothies, or added to soups and stir-fries to boost your daily intake.
Combine with other vegetables: For a more balanced portion, combine different types of greens and vegetables in your salad to gain a broader spectrum of vitamins and minerals.
Stay hydrated: Given its high water content, lettuce contributes to daily hydration alongside its other nutritional benefits.

Understanding 5-a-day portion sizes

For a food to count as one of your 5-a-day portions, it typically needs to meet a specific weight, often cited as 80g. For leafy greens like lettuce, this translates differently due to their low density and high water content. A single 80g portion is roughly equivalent to a cereal bowl of raw spinach, watercress, or mixed lettuce leaves. This means a simple garnish on a sandwich, while beneficial, is unlikely to meet the portion requirement on its own.

It is also important to note that while beans and pulses count towards your 5-a-day, they can only ever count as one portion, no matter how much you eat. Similarly, fruit juice is limited to just one portion per day, regardless of the amount consumed, because the juicing process releases sugars and removes fiber. Starchy vegetables like potatoes, yams, and cassava do not count either, as they are considered energy-dense carbohydrates, not fruits or vegetables. However, sweet potatoes do count.

Nutritional differences among lettuce types

Not all lettuce is created equal, and the darker the leaf, the more nutrient-dense it tends to be. Here's a look at how some popular varieties stack up:

Iceberg Lettuce: Often the least nutritious, iceberg is primarily water. While hydrating, it contains lower amounts of vitamins A, C, and K compared to other varieties.
Romaine Lettuce: A much better choice, romaine is rich in vitamins A and K, as well as minerals like magnesium, calcium, and potassium. A single cup contains more nutrients than a cup of iceberg.
Red Leaf and Green Leaf Lettuce: These loose-leaf varieties are packed with antioxidants, including anthocyanins in the red variety, and contain higher levels of vitamins and minerals than iceberg.
Butterhead Lettuce: Known for its soft, buttery texture, this type offers a good source of vitamin A, calcium, and iron.

Comparison of leafy greens (per 100g raw)


Leafy Green	Vitamin A (IU)	Vitamin C (mg)	Vitamin K (mcg)	Folate (mcg)
Romaine Lettuce	4090	1.9	48	64
Iceberg Lettuce	361	2.02	21	21
Spinach	2810	8.43	145	58
Kale	1010	19.6	82	13

Creative ways to add more lettuce

Beyond the traditional salad, there are many ways to increase your lettuce intake:

Use it as a wrap: Large, sturdy lettuce leaves, especially from romaine or iceberg, can be used as a low-carb alternative to bread or tortillas for burgers, tacos, or chicken wraps.
Stir-fry or braise: Cooking can make certain nutrients more bioavailable. Romaine or iceberg can be added to stir-fries or braised with other vegetables.
Add to soups: For an extra nutritional boost, add shredded lettuce to your favorite soups during the last few minutes of cooking to let it wilt slightly.
Blend into smoothies: While smoothies only count as one portion, adding greens like romaine can increase the overall vitamin and mineral content without overpowering the flavor.

Cooked versus raw vegetables for nutrients

The question of whether to eat vegetables cooked or raw is a matter of nutrient availability. While raw vegetables often have a higher concentration of heat-sensitive nutrients like vitamin C, cooking can increase the bioavailability of others. For example, cooking can break down cell walls, allowing the body to absorb more antioxidants like beta-carotene. It is best to incorporate both raw salads and lightly cooked vegetables into your diet to benefit from a wider range of nutrients.

Conclusion

In summary, lettuce absolutely counts towards your 5-a-day, but your choice of variety and portion size matters significantly. Opt for darker, more nutrient-dense lettuces like romaine or red leaf to get the most benefit. A single portion is equivalent to a cereal bowl of raw lettuce leaves or 80g. By incorporating a variety of leafy greens into your meals, both raw and cooked, you can easily and effectively contribute to your daily intake goals and reap the health benefits of a balanced diet.

For more detailed nutritional information and portion guidelines, you can consult resources like the official NHS 5-a-day guide.

Frequently Asked Questions

Yes, iceberg lettuce counts, but due to its high water content and lower nutritional density compared to other varieties, you need a larger quantity to constitute a single 80g portion. Many darker leafy greens offer more nutrients per portion.

A standard portion size is 80g. For raw leafy greens like romaine lettuce, this is approximately one large cereal bowl's worth of leaves.

Yes, the nutritional benefits vary by type. Darker-colored lettuces, such as romaine and red leaf, are richer in vitamins A and K, as well as antioxidants, compared to lighter, paler varieties like iceberg.

Potatoes are classified as a starchy food, which provides energy and carbohydrates, but not the same range of nutrients as other vegetables. They are often eaten in place of other starchy foods like rice or pasta and therefore do not count towards the 5-a-day target.

While possible, it is not recommended to get all five portions solely from salads. A variety of fruits and vegetables is important to ensure you get a broad mix of vitamins, minerals, and other beneficial nutrients. A mixed salad is a great start, but should be combined with other cooked and fresh options throughout the day.

Not necessarily. Some vegetables provide higher levels of certain vitamins when raw, while cooking can make other nutrients more available to the body by breaking down cell walls. A combination of both raw and cooked vegetables is the best approach.

Yes, pre-packaged salad leaves can count, provided the portion size is 80g or more. However, be mindful of any dressings or additions, as these can be high in salt, sugar, and fat. It is also recommended to use them quickly once opened, as they can wilt rapidly.