Nutrition for Iceberg Lettuce

Calories, Protein, Vitamins and More


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Iceberg Lettuce Nutrition Summary

One head of iceberg lettuce (755 grams or 1.7 lb) contains 106 calories and 6.8 grams of protein. Iceberg lettuce consist of 96% water, 3% carbohydrates, and less than 1% of protein or fat.

Iceberg lettuce is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium, iron, potassium and folate. It also contains significant amounts of protein, magnesium, thiamin, riboflavin, Vitamin B6, pantothenic acid, Vitamin K, zinc, manganese, phosphorus and choline.

In one head of iceberg lettuce:

  • Calories: 106
  • Protein: 6.8 g
  • Sugar: 14.9 g
  • Dietary fiber: 9.1 g
  • Fat: 1.1 g, (Saturated: 0.1 g)
  • Sodium: 75.5 mg
There is no significant amounts of cholesterol in iceberg lettuce.

See the Iceberg Lettuce Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Lettuce, iceberg , raw.

Calories in Iceberg Lettuce

Iceberg lettuce has 106 calories per head or 14 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

71 percent of calories in iceberg lettuce are from carbohydrates, 22% of calories are from protein and 8% of calories are from fat.

Calories from Carbs

The majority, or 71% of the calories in iceberg lettuce are from carbohydrates. The carbs in iceberg lettuce are mostly in the form of dietary fiber and sugar (38% and 62%). 1 head of iceberg lettuce has 36% of daily values or 9.1 grams of dietary fiber.

  • Dietary fiber: 9.1 g
  • Sugar: 14.9 g
There is no significant amounts of starch in iceberg lettuce.

Calories from Fat

A small portion, or 8% the calories in iceberg lettuce are from fat. Iceberg lettuce is very low in total fat, with 1.1 grams per head. It also is cholestrol free. Most of the fat in iceberg lettuce are healthier unsaturated fats:

  • Total fat: 1.1 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.6 g
There is no significant amounts of cholestrol or monounsaturated fat in iceberg lettuce.

Omega-3 in Iceberg Lettuce

Iceberg lettuce is a source of healthy omega-3 fatty acids, containing a total of 0.39 grams for every head. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.39 g

Calories Similar to Iceberg Lettuce

Some other vegetables with similar calories to iceberg lettuce by weight:

Protein in Iceberg Lettuce

An excellent source of protein, a single head of iceberg lettuce contains 14% of recommended daily values or 6.8 grams of protein. However, the protein in iceberg lettuce is not complete, meaning it does not contain all 9 essential amino acids. Specifically, iceberg lettuce is low in methionine and histidine.

  • Protein: 6.8 g
  • Tryptophan: 0.07 g
  • Threonine: 0.19 g
  • Isoleucine: 0.14 g
  • Leucine: 0.19 g
  • Lysine: 0.18 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.17 g
  • Valine: 0.18 g
  • Histidine: 0.07 g

Protein Similar to Iceberg Lettuce

Some other vegetables with similar amounts of protein to iceberg lettuce by weight:

Vitamins and Minerals in Iceberg Lettuce

An good source of many nutrients, iceberg lettuce contains abundant amounts of Vitamin A, Vitamin C, calcium, iron, potassium and folate. In fact, a single head of iceberg lettuce contains 55% of recommended daily values or 219 ug of folate. Also an excellent source of potassium, a single head of iceberg lettuce contains 46% of recommended daily values or 1064.6 mg of potassium.

Vitamins in iceberg lettuce (1 head):
  • Vitamin a: 188.8 ug
  • Thiamin: 0.3 mg
  • Riboflavin: 0.2 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.3 mg
  • Vitamin c: 21.1 mg
  • Vitamin e: 1.4 mg
  • Folate: 219 ug
  • Vitamin k: 182 ug
Minerals in iceberg lettuce (1 head):
  • Calcium: 135.9 mg
  • Potassium: 1064.6 mg
  • Iron: 3.1 mg
  • Magnesium: 52.9 mg
  • Zinc: 1.1 mg
  • Selenium: 0.8 ug
  • Phosphorus: 151 mg
  • Copper: 0.2 mg
  • Manganese: 0.9 mg
  • Choline: 50.6 mg
There is no significant amounts of pantothenic acid or vitamin b12 in iceberg lettuce.

Similar to Iceberg Lettuce for Folate (Vit B9)

Here are some other vegetables with similarly abundant amounts of folate (Vit B9) to iceberg lettuce:

Flavonoids and Carotenoids in Iceberg Lettuce [3]

Iceberg lettuce contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids apigenin, kaempferol and quercetin. In one head of iceberg lettuce:

  • beta-carotene: 2257 ug
  • lutein + zeaxanthin: 2091 ug
  • apigenin: 0.98 mg
  • kaempferol: 1.13 mg
  • Quercetin: 10.72 mg

Iceberg Lettuce Nutrition Chart

Iceberg Lettuce:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Iceberg Lettuce in Cooking

Iceberg lettuce is in the top 10% of most popular ingredients for recipes. Iceberg Lettuce can be consumed raw and is often shredded or chopped before cooking or serving. Most recipes call for one or two heads of iceberg lettuce.

Friends and Relatives of Iceberg Lettuce

Foods commonly cooked with iceberg lettuce: Other similar relatives:


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