Lettuce vs Sweet Potato Chips
Side-by-side macro comparison. Lettuce vs Sweet Potato Chips per their standard serving sizes.
Sweet Potato Chips
per 1 oz (28g)
Macro Comparison Table
| Macro | Lettuce | Sweet Potato Chips | Difference |
|---|---|---|---|
| Calories | 15 cal | 140 cal | -89% Lettuce |
| Protein | 1.4g | 1g | +40% Lettuce |
| Carbs | 2.9g | 18g | -84% Lettuce |
| Fat | 0.2g | 7g | -97% Lettuce |
Differences shown relative to Lettuce. Positive = Lettuce has more.
Quick Take
Lettuce delivers 15 calories per serving with 1.4g protein, 2.9g carbs, and 0.2g fat. Sweet Potato Chips delivers 140 calories with 1g protein, 18g carbs, and 7g fat. The most meaningful difference: Lettuce saves 125 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Lettuce gives you 125 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Lettuce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sweet Potato Chips brings 140 calories — useful when you're chasing a surplus and struggling to eat enough. Lettuce delivers 1.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Lettuce fits cleanly into keto with only 2.9g carbs. Sweet Potato Chips at 18g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Lettuce or Sweet Potato Chips?
Lettuce has more protein: 1.4g vs 1g per serving. That's a difference of 0.3999999999999999g.
Which has fewer calories, Lettuce or Sweet Potato Chips?
Lettuce has 15 calories per serving vs 140 calories in Sweet Potato Chips — a difference of 125 calories.
Is Lettuce or Sweet Potato Chips better for keto?
Lettuce is the better keto choice at 2.9g carbs per serving vs 18g carbs in Sweet Potato Chips.
Is Lettuce or Sweet Potato Chips better for weight loss?
For weight loss, Lettuce gives you more calorie flexibility (125 cal less per serving). For preserving muscle during a deficit, Lettuce delivers more protein per calorie. Most people on cuts benefit from Lettuce.
Which Is Better for Your Goal?
🔥 Weight Loss
Lettuce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Lettuce
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Lettuce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Lettuce and Sweet Potato Chips stack up:
Full Lettuce guide • Full Sweet Potato Chips guide • All comparisons