What is a standard serve of lettuce?

December 18, 2025 •

4 min read

According to the Dietary Guidelines for Americans, a standard vegetable serving can be defined differently depending on the food. Specifically for lettuce and other raw leafy greens, a larger volume is needed to constitute a single cup-equivalent of vegetables due to its high water content.

Quick Summary

A standard serving of raw lettuce is two cups, which is considered a one-cup equivalent of vegetables by the USDA. The weight of this serving varies significantly by lettuce type, ranging from 28g for red leaf to 72g for iceberg, because of differences in density.

Key Points

Standard Serving Size: Two cups of raw leafy greens, like lettuce, counts as one cup-equivalent of vegetables, according to the USDA.
Measurement by Hand: A simple way to estimate is that two cupped handfuls of raw lettuce equal one adult serving.
Weight Varies by Type: The weight of a standard serving differs by lettuce variety due to density; a cup of shredded iceberg (72g) is heavier than a cup of shredded green leaf (36g).
Nutritional Density: Denser varieties like romaine and butterhead often contain more vitamins and minerals per serving than iceberg lettuce.
Accurate Measurement: For precise nutritional tracking, weighing your lettuce on a food scale is the most accurate method.

Understanding the Standard Serve of Lettuce

For many people, a salad is a daily staple, but few know how to measure their portions accurately. While a 'standard serve' might conjure a vague image, official nutrition guidelines, such as those from the U.S. Department of Agriculture (USDA), provide specific metrics. For raw, leafy greens like lettuce, the definition of a standard serving is based on a cup-equivalent system. One cup of vegetables is the standard, but because leafy greens have a high water content and are less dense, it takes two cups of raw, shredded, or chopped lettuce to be considered one cup-equivalent of vegetables.

Why Two Cups of Lettuce Equals One Serving

Lettuce is predominantly water, sometimes as much as 95% of its total composition. This high water content means that a single cup of loose-leaf lettuce has significantly fewer nutrients by weight than a denser vegetable like carrots or broccoli. The USDA and other health organizations account for this difference by recommending a larger volume of raw leafy greens to meet the nutritional requirements of a single vegetable serving. For salads, this means a person should aim for approximately two large handfuls of greens to reach a full serving.

Serving Sizes Vary by Lettuce Type

The weight of a standard two-cup serving can vary significantly across different varieties of lettuce due to their differing density. Iceberg lettuce, for example, is much heavier and more compact than red leaf lettuce. This means that while two cups of both varieties count as one serving, they will have a different weight. Here's a quick look at how the standard one-cup weight (equivalent to a half-serving) differs by type based on 2019 USDA data:

Romaine: One cup weighs about 47 grams (approx. 1.7 oz).
Green Leaf: One cup weighs approximately 36 grams (approx. 1.3 oz).
Red Leaf: One cup weighs around 28 grams (approx. 1.0 oz).
Butterhead (Bibb or Boston): One cup is about 55 grams (approx. 1.9 oz).
Iceberg: One cup is the heaviest at 72 grams (approx. 2.5 oz).

Visualizing Your Portion Size

For practical, day-to-day use, using a measuring cup might not be feasible. A simple and effective method is to use your hands. A common rule of thumb is that two cupped handfuls of raw salad greens equal one full serving for an adult. This visual guide can be a helpful, no-fuss way to ensure you are getting the right amount of leafy greens in your salads, sandwiches, or smoothies.

How to Measure a Serving of Lettuce

Here is a simple, step-by-step process for measuring your lettuce portion:

Start with the right volume: Use a standard 1-cup measuring cup to portion out your greens. Remember that for raw, leafy lettuce, you need two full cups to make one official vegetable serving.
Chop or shred: For salads, chop or shred the lettuce finely to ensure the measurement is accurate. Tightly packed lettuce in a measuring cup can result in a larger-than-intended portion, while loosely packed lettuce might be less than a serving.
Use a scale for precision: If you want an exact measurement, use a food scale. As mentioned earlier, the weight for one cup can vary significantly by type. For the most accurate nutrient and calorie count, weighing your greens is the most reliable method.
Know your variety: Keep in mind that different types of lettuce have different nutritional profiles and densities. Romaine is often praised for being more nutrient-dense than iceberg, so while the serving size is the same, the nutritional content will differ.

Comparison Table: Lettuce Serving Sizes and Nutrition


Lettuce Type	1 Cup Volume Weight	Calories per Cup (approx)	Vitamin K Content (relative)	Fiber Content (relative)
Romaine	47g (raw, chopped)	8 kcal	High	1g
Iceberg	72g (raw, shredded)	10 kcal	Low	1g
Green Leaf	36g (raw, shredded)	5 kcal	High	1g
Butterhead (Bibb/Boston)	55g (raw, chopped)	7 kcal	High	1g

How to Incorporate More Lettuce into Your Diet

Since a standard serving of lettuce is two cups, many people might not be consuming enough in a single meal. Integrating more lettuce and other leafy greens into your diet can be a straightforward process.

Make bigger salads: Fill your bowl with more greens than you normally would, using the two-cupped-handful rule as a guide.
Add greens to cooked dishes: Wilted greens can be a great addition to stir-fries, omelets, and soups. A large volume of raw greens will cook down to a much smaller portion, making it easy to consume more.
Sneak it into smoothies: For those who struggle to eat enough vegetables, blending greens like romaine or spinach into a smoothie is a simple and virtually undetectable way to boost your intake.

Conclusion

While a standard serve of lettuce is defined by volume, its actual weight and nutritional value can change depending on the variety. The key takeaway is to aim for two cups of raw leafy greens to achieve the equivalent of one vegetable serving in your diet. Whether you are using a measuring cup, a food scale, or your own two hands, being mindful of this portion will help you meet your daily vegetable intake goals and reap the nutritional benefits of this hydrating and fiber-rich food.

Disclaimer: The information provided is for general health purposes and should not replace advice from a qualified healthcare professional. Consult a doctor or registered dietitian before making significant changes to your diet.

Visit MyPlate.gov for official USDA guidelines on vegetable servings.

Frequently Asked Questions

A standard serving of raw leafy greens, including most types of lettuce, is two cups. This is considered a single cup-equivalent of vegetables by the USDA.

No, one cup of raw lettuce is not a full serving. It takes two cups of raw lettuce to equal one full serving from the vegetable group, due to its low density and high water content.

While the two-cup volume rule is standard for all raw, leafy greens, the actual weight of that two-cup serving changes depending on the lettuce type. Denser varieties like iceberg weigh more per cup than lighter ones like red leaf.

The weight varies. Based on USDA data, two cups (one serving) of shredded green leaf lettuce is about 72 grams, while two cups of shredded iceberg lettuce is about 144 grams.

Lettuce is about 95% water and very low in calories, so a larger volume is needed to provide a meaningful amount of nutrients like fiber, Vitamin A, and Vitamin K, compared to denser vegetables.

Romaine and butterhead are generally more nutrient-dense than iceberg lettuce. For instance, romaine contains significantly more Vitamin A, folate, and Vitamin K per serving than iceberg.

A simple way to estimate is to use your hands as a guide. Two large, cupped handfuls of raw leafy greens is a good visual approximation for a single adult serving.