How Many Calories Are In One Baby's Cos Lettuce? A Nutritional Breakdown

December 21, 2025 •

3 min read

A single 100-gram serving of baby cos lettuce contains a mere 13 to 17 calories. This low-energy green makes knowing how many calories are in one baby's cos lettuce essential for those watching their intake and aiming for nutrient-dense, filling meals.

Quick Summary

A single baby cos lettuce head contains very few calories, providing essential vitamins like A, C, K, and folate, as well as minerals. It is a highly nutritious and hydrating food, ideal for low-calorie diets and promoting overall health.

Key Points

Extremely Low Calorie: A typical baby cos lettuce head contains only around 15-30 calories, making it excellent for weight management.
Rich in Vitamins: It's an excellent source of vitamins A, C, and K, which support eye health, immunity, and bone strength.
Good Source of Folate: Baby cos is high in folate (Vitamin B9), a key nutrient for cell growth and metabolism.
High in Water and Fiber: Its high water and fiber content aid hydration and digestion while promoting a feeling of fullness.
Versatile Ingredient: The crisp, sweet leaves are ideal for salads, wraps, grilling, and other healthy dishes.
Hydrating and Refreshing: With its high water content, baby cos is a refreshing food choice, especially during warmer weather.
Nutrient-Dense Choice: Despite being low in calories, it provides a powerful punch of essential nutrients, proving that healthy eating doesn't have to be boring or difficult.

The Core Calorie Count: A Low-Energy Green

When you're trying to calculate the energy in your salad, the number of calories in one baby's cos lettuce is surprisingly low. The vast majority of lettuce's mass is water, meaning its caloric density is extremely small. Based on nutritional data, a standard 100-gram portion of baby cos lettuce contains between 13 and 17 calories. A single baby cos heart typically weighs between 100 and 200 grams, putting the calorie count for one head in the range of 15 to 30 calories, depending on its exact size. These are very small numbers, making baby cos lettuce an excellent, guilt-free base for salads and wraps.

Full Nutritional Breakdown Beyond Calories

While the low-calorie count is its main appeal for dieters, baby cos lettuce is packed with vital nutrients. It’s a rich source of vitamins, including Vitamin A, Vitamin K, and Vitamin C, which contribute to vision, bone health, and immune function, respectively. It also contains significant amounts of folate (Vitamin B9), which is crucial for cell growth and metabolism. Essential minerals like potassium, magnesium, and calcium are also present in notable quantities, playing roles in nerve function, muscle contraction, and blood pressure regulation. The following is an approximate nutritional profile for a 100g serving of baby cos lettuce:

Calories: 13-17 kcal
Carbohydrates: 2.2-2.9 g
Protein: 1.3-1.4 g
Fat: 0.2-0.3 g
Dietary Fiber: 1.3-1.4 g
Vitamin K: Up to 85% DV per 100g
Vitamin A: High concentrations
Folate: High concentrations

Health Benefits of Incorporating Baby Cos Lettuce

Integrating baby cos lettuce into your meals provides a host of health benefits beyond simple calorie reduction:

Improved Eye Health: The presence of Vitamin A and antioxidants like lutein and zeaxanthin helps protect eye tissue from damage and reduce the risk of macular degeneration.
Stronger Bones: Its high Vitamin K content supports bone mineral density, making bones stronger and more resistant to fracture.
Digestive Regularity: The fiber and high water content aid in healthy digestion and can help prevent constipation.
Antioxidant Protection: Rich in Vitamin C, it helps combat free radicals and protect the body from cellular damage that can lead to chronic disease.
Weight Management: Its high water and fiber content promote a feeling of fullness, which can help manage appetite and reduce overall calorie intake.

Comparison Table: Baby Cos vs. Regular Cos/Romaine (per 100g raw)


Nutrient	Baby Cos Lettuce	Regular Cos/Romaine Lettuce
Calories	13 kcal	17 kcal
Protein	1.4 g	1.2 g
Carbohydrates	2.2 g	3.3 g
Dietary Fiber	1.3 g	2.1 g
Fat	0.2 g	0.3 g
Vitamin K	High concentration	Very high concentration
Vitamin A	High concentration	Very high concentration
Folate	High concentration	Very high concentration

Note: Values are approximate and can vary based on growing conditions and specific variety. Mature lettuce often has slightly higher concentrations of nutrients due to longer sun exposure.

How to Maximize the Flavor and Nutrition of Baby Cos

Baby cos lettuce is known for its sweet, crisp texture and lack of bitterness, making it incredibly versatile. Here are some ways to prepare and enjoy it:

Classic Caesar Salad: Use the tender leaves as the foundation for a crisp, delicious Caesar. The sturdy leaves can hold up well to a creamy dressing.
Wraps and Boats: Use the leaves as a healthy, low-carb alternative to bread or tortillas. Fill them with tuna salad, chicken, or your favorite sandwich fillings.
Smoothie Boost: Add a handful of leaves to your morning smoothie for an undetectable nutrient boost.
Sautéed Side Dish: Although typically eaten raw, baby cos can be lightly wilted in a pan with a little garlic and olive oil for a quick side dish.
Grilled Lettuce: Halve the head, brush with olive oil, and grill for a unique, smoky flavor. Top with a vinaigrette or lemon juice.

Conclusion

For those wondering how many calories are in one baby's cos lettuce, the answer is remarkably few. This mild-flavored green is a nutritional powerhouse, offering a wealth of vitamins, minerals, and antioxidants for minimal caloric cost. Its versatility in the kitchen, from fresh salads to creative wraps and even grilled dishes, makes it a valuable addition to any healthy eating plan. Whether you're focused on weight management or simply seeking to boost your nutrient intake, baby cos lettuce is a fantastic, low-calorie choice. For more in-depth information on romaine and cos lettuce nutrition, you can consult resources like Healthline.

Frequently Asked Questions

A single baby cos lettuce head, often sold as a 'heart,' typically contains between 15 and 30 calories, depending on its size. This is based on an average weight of 100 to 200 grams and a density of approximately 13-17 calories per 100 grams.

Yes, baby cos lettuce is excellent for weight loss. It is extremely low in calories, yet its high water and fiber content helps you feel full and satisfied, making it a perfect filler for meals without adding significant energy.

Baby cos lettuce has a similar nutritional profile to its mature counterpart, but with a slightly milder flavor and more tender texture. Mature cos lettuce, with more sun exposure, may have slightly higher concentrations of certain vitamins.

Baby cos lettuce is rich in several vitamins, including Vitamin A, Vitamin K, and Vitamin C. It is also a good source of folate (Vitamin B9), which is important for cell function.

While most commonly used raw in salads, baby cos lettuce is surprisingly versatile and can be used in cooked dishes. It can be lightly sautéed, braised, or even grilled to add a unique texture and flavor.

To keep baby cos lettuce fresh, wrap the head or leaves in a paper towel to absorb excess moisture, then place it in a loosely sealed bag or container in the refrigerator. This minimizes air exposure and keeps it crisp longer.

Yes, baby cos lettuce is very hydrating due to its exceptionally high water content. Consuming it regularly is a great way to contribute to your daily fluid intake.