Nutrition for Iceberg Lettuce

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, Vitamin B6, folate and Vitamin K. It also contains significant amounts of carbohydrates, protein, magnesium, thiamin, copper, manganese, phosphorus, zinc 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% of calories in iceberg lettuce are from carbohydrates, 22% of calories are from protein and 8% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-3 in Iceberg Lettuce

Calories Similar to Iceberg Lettuce

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

• Celery: same
• Butterhead Lettuce: -8 calories
• Bok Choy: -8 calories
• Cucumber: +8 calories

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:

• Squash: same
• Jalapeno: +0.1 grams
• Tomato: -0.2 grams
• Carrots: +0.2 grams

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, Vitamin B6, folate and Vitamin K. In fact, a single head of iceberg lettuce contains 202% of recommended daily values or 182 ug of Vitamin K. Also an excellent source of folate, a single head of iceberg lettuce contains 55% of recommended daily values or 219 ug of folate.

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 Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to iceberg lettuce:

• Peas: +5.3 UG
• Spirulina: +11 UG
• Parsnip: -12 UG
• Edamame: +20 UG

Flavonoids and Carotenoids in Iceberg Lettuce ^[3]

Iceberg Lettuce Nutrition Chart

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:

• Avocado

Other similar relatives:

• Romaine Lettuce
• Pickles