1 serving (72 grams) contains 10 calories, 0.6 grams of protein, 0.1 grams of fat, and 2.2 grams of carbohydrates.
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Nutrition Information
Calories |
6.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.0 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 1.4 g | 0% | |
| Dietary Fiber | 0.6 g | 2% | |
| Sugars | 1.0 g | ||
| protein | 0.4 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 8.6 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 67.7 mg | 1% | |
* 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
Source of Calories
About Iceberg lettuce
Iceberg lettuce is a crisp and mildly flavored leafy green vegetable, valued for its ability to add crunch to salads, sandwiches, and wraps. It was first developed in the United States in the late 19th century and belongs to the Lactuca sativa species. Iceberg lettuce is low in calories, containing only 14 calories per 100 grams, and is largely composed of water (96%), making it hydrating. While it has fewer nutrients compared to darker leafy greens, it still provides small amounts of vitamin K, vitamin A, and folate, alongside fiber and antioxidants. Its neutral flavor and crunchy texture make it a staple in Western cuisines, particularly in salads and as a garnish in fast-food dishes.
Health Benefits
- Supports hydration due to its high water content (96%), which aids in overall fluid balance.
- Provides vitamin K, which plays a vital role in blood clotting and bone health.
- Contains a small amount of folate, essential for DNA synthesis and red blood cell production.
Dietary Considerations
Selection and Storage
Store iceberg lettuce whole in the crisper drawer of the refrigerator, unwashed, wrapped in a damp paper towel or plastic bag, and consume within 1-2 weeks for optimal freshness.
Common Questions About Iceberg lettuce Nutrition
Is iceberg lettuce high in protein?
Iceberg lettuce is not high in protein, containing only about 0.6 grams of protein per 100 grams (approximately 2 cups, shredded). It is primarily composed of water, making it a low-calorie and hydrating vegetable.
Can I eat iceberg lettuce on a keto diet?
Yes, iceberg lettuce is suitable for a keto diet. It is very low in carbs, containing only about 2 grams of total carbohydrates per 100 grams, which makes it a great choice for adding volume and crunch to keto meals without exceeding carb limits.
What are the health benefits or concerns of eating iceberg lettuce?
Iceberg lettuce is low in calories and a good source of hydration since it is 96% water. However, it has a lower nutrient density compared to other leafy greens like spinach or kale. While it provides small amounts of vitamin K and folate, eating it in combination with other vegetables ensures a more balanced nutrient intake.
How much iceberg lettuce should I eat in a serving?
A typical serving of iceberg lettuce is about 1-2 cups (shredded), which is roughly 50-100 grams. This portion provides only 10-20 calories, making it easy to incorporate into meals without significantly increasing calorie intake.
Is iceberg lettuce healthier than romaine lettuce?
Romaine lettuce is generally considered more nutrient-dense than iceberg lettuce as it contains higher levels of vitamins A, C, and K, as well as folate and fiber. Iceberg lettuce, however, is lower in calories and often preferred for its crisp texture. Both can be enjoyed depending on taste and nutritional needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses the importance of vitamin K, a key nutrient found in iceberg lettuce, in blood clotting and bone health.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights recommended vegetable consumption, including iceberg lettuce, to meet dietary and health goals.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
