Iceberg Lettuce
A crisp, watery salad leaf that adds crunch and volume.
Nutrition per 100 g
Standardised to 100 g of iceberg lettuce, raw for fair comparison. Typical serving: 80 g raw — 11 kcal per 80 g serving.
| Nutrient | Per 100 g | Per serving (80 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 14 kcal | 11 kcal | 100 kcal |
| Protein | 0.9 g | 0.7 g | 6.4 g |
| Carbohydrate | 3 g | 2.4 g | 21.8 g |
| Fat | 0.1 g | 0.1 g | 0.9 g |
| Fibre | 1.3 g | 1 g | 9.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of iceberg lettuce, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (80 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 25 µg | 20 µg | 3% |
| Vitamin C | 2.8 mg | 2.2 mg | 3% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.18 mg | 0.14 mg | 1% |
| Vitamin K | 24.1 µg | 19.3 µg | 20% |
| Thiamin | 0.041 mg | 0.033 mg | 3% |
| Riboflavin | 0.025 mg | 0.02 mg | 2% |
| Niacin | 0.12 mg | 0.096 mg | <1% |
| Vitamin B6 | 0.042 mg | 0.034 mg | 2% |
| Folate | 29 µg | 23.2 µg | 7% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.091 mg | 0.073 mg | 2% |
| Choline | 6.7 mg | 5.4 mg | 1% |
| Minerals | |||
| Calcium | 18 mg | 14.4 mg | 1% |
| Iron | 0.41 mg | 0.33 mg | 2% |
| Magnesium | 7 mg | 5.6 mg | 2% |
| Phosphorus | 20 mg | 16 mg | 2% |
| Potassium | 141 mg | 113 mg | 3% |
| Sodium | 10 mg | 8 mg | <1% |
| Zinc | 0.15 mg | 0.12 mg | 1% |
| Selenium | 0.1 µg | 0.08 µg | <1% |
| Copper | 0.025 mg | 0.02 mg | 3% |
| Manganese | 0.13 mg | 0.1 mg | 6% |
Source: USDA FoodData Central — Lettuce, iceberg (includes crisphead types), raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat iceberg lettuce?
- Extremely low in calories with high water content.
- Sturdy leaves work as wraps.
How to include it
- Use leaves as low-carb wraps for mince or fish.
- Mix with darker leaves to lift the nutrient profile.
Things to consider
- Less nutrient-dense than darker leaves such as romaine or spinach.
- Wilts quickly once dressed.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 1.3 g
- fibre
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- kcal
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- protein
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- fibre
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Rocket (Arugula), raw
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