Iceberg lettuce leaf

Vegetable

Item Rating: 83/100

1 serving (15 grams) contains 2 calories, 0.1 grams of protein, 0.0 grams of fat, and 0.3 grams of carbohydrates.

Nutrition Information

1 cup (25g)

Calories		2.5
% Daily Value*
Total Fat		0.0 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.3 mg	0%
Total Carbohydrates		0.5 g	0%
	Dietary Fiber	0.2 g	0%
	Sugars	0.2 g
protein		0.2 g	0%
Vitamin D		0 mcg	0%
Calcium		5 mg	0%
Iron		0.2 mg	1%
Potassium		33.3 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 0 cal (0.0%)

Protein: 0 cal (28.6%)

Carbs: 2 cal (71.4%)

About Iceberg lettuce leaf

Iceberg lettuce is a crisp, pale green leafy vegetable that originated in the United States during the late 19th century. It belongs to the Lactuca sativa species and is a staple in Western cuisines, often used in salads, sandwiches, and wraps. Iceberg lettuce is loved for its crunchy texture and mild flavor. Its nutritional profile is relatively modest—it is low in calories (approximately 10 calories per 1 cup shredded) and provides small amounts of vitamin K, vitamin A, and folate. It also contains dietary fiber and has a high water content, making it hydrating and refreshing.

Health Benefits

• Supports bone health due to its vitamin K content, which plays a key role in calcium metabolism.
• Aids hydration as iceberg lettuce is composed of about 96% water, contributing to overall fluid intake.
• Low in calories and high in volume, making it a good choice for weight management and satiety.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Selection and Storage

Store whole iceberg lettuce head in the refrigerator in a breathable produce bag to maintain crispness. Avoid washing until just before use to prevent spoilage.

Common Questions About Iceberg lettuce leaf Nutrition

What are the key nutritional facts about iceberg lettuce leaf?

Iceberg lettuce is very low in calories, containing only 10 calories per 100 grams. It provides small amounts of vitamins such as vitamin K (14% of the Daily Value) and folate (7% of the DV), while offering less protein (0.6 grams per 100 grams) compared to other leafy greens. It is also high in water content at about 95%, making it hydrating but not very nutrient-dense.

Is iceberg lettuce leaf suitable for a keto or low-carb diet?

Yes, iceberg lettuce is highly suitable for both keto and low-carb diets as it contains only 2 grams of carbohydrates per 100 grams, most of which come from fiber. Its low carb and calorie count make it an excellent base for keto-friendly salads and wraps.

What are the health benefits or concerns of eating iceberg lettuce?

Iceberg lettuce is hydrating and provides a light source of fiber, making it good for digestion and hydration. However, it is lower in vitamins and minerals compared to darker leafy greens like spinach or kale. Additionally, it is important to wash it thoroughly to avoid potential contamination with bacteria such as E. coli.

How much iceberg lettuce should I eat per serving?

A standard serving of iceberg lettuce is about 1 to 2 cups of shredded leaves, which weighs approximately 50 grams. This serving size provides around 5 calories and is a good portion for salads or as a topping without adding significant carbs or calories.

How does iceberg lettuce compare to romaine lettuce or spinach nutritionally?

Iceberg lettuce is lower in nutrients compared to romaine and spinach. For example, iceberg has only 10 calories and 0.6 grams of protein per 100 grams, whereas spinach offers 23 calories and 2.9 grams of protein along with significantly more vitamins like A, C, and iron. For higher nutrient density, darker greens are better alternatives, though iceberg offers a crunchier texture and a more subtle flavor.

Data Sources & Scientific References