Iceberg

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 14 calories, 0.9 grams of protein, 0.1 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (66.7g)

Calories		9.3
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.7 mg	0%
Total Carbohydrates		2 g	0%
	Dietary Fiber	0.8 g	2%
	Sugars	1.3 g
protein		0.6 g	1%
Vitamin D		0 mcg	0%
Calcium		12 mg	0%
Iron		0.2 mg	1%
Potassium		94 mg	2%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (8.0%)

Protein: 2 cal (21.2%)

Carbs: 8 cal (70.8%)

About Iceberg

Iceberg lettuce, a popular variety of lettuce, is known for its crisp texture and mild flavor. It originates from the United States and is widely used in Western cuisine, particularly in salads, sandwiches, and wraps. Nutritionally, iceberg is a low-calorie vegetable providing only 14 calories per 100 grams. It contains small amounts of protein (0.9g), carbohydrates (3g), and negligible fat (0.1g). While not as nutrient-dense as some other greens, it offers dietary fiber (1.2g), along with trace amounts of vitamins like vitamin C (2.8mg), calcium (18mg), and iron (0.3mg). Iceberg is valued for its hydrating properties due to its high water content of approximately 96%.

Health Benefits

• Supports hydration due to its high water content (approximately 96%), helping maintain fluid balance.
• Contributes to digestive health with 1.2g of dietary fiber per 100 grams, aiding in regular bowel movements.
• Provides antioxidants like vitamin C (2.8mg per 100 grams), which can support immune function and skin health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, low-calorie diets

Not suitable for: Low-fiber diets, individuals allergic to lettuce (rare)

Selection and Storage

Store iceberg lettuce in a plastic bag or container in the refrigerator. To maintain crispness, avoid washing until ready to use, and consume within 7-10 days.

Common Questions About Iceberg Nutrition

Is iceberg lettuce high in protein?

Iceberg lettuce is not considered high in protein, as it contains only 0.9 grams of protein per 100 grams. It is primarily composed of water, making it a low-calorie option but not a significant source of protein.

Can I eat iceberg lettuce on a keto diet?

Yes, iceberg lettuce is keto-friendly as it is low in carbs, containing only 3 grams of carbohydrates per 100 grams, with 1.2 grams coming from fiber. Its minimal carb content makes it a great addition to keto meals, such as salads or lettuce wraps.

What are the health benefits of iceberg lettuce?

Iceberg lettuce is low in calories (14 calories per 100 grams) and provides hydration due to its high water content. It also contains small amounts of fiber (1.2 grams) and essential vitamins like vitamin K and vitamin A. However, it is less nutrient-dense compared to other leafy greens like spinach or kale.

How much iceberg lettuce should I eat per serving?

A standard serving of iceberg lettuce is about 1 cup shredded, which weighs approximately 50 grams and contains only 7 calories. You can adjust portion sizes based on your dietary needs, as lettuce is very low in calories and carbs.

How does iceberg lettuce compare to romaine lettuce?

Iceberg lettuce has a milder flavor and crunchier texture compared to romaine, but it is less nutrient-dense. For example, romaine contains more vitamin C, vitamin K, and folate. However, iceberg is lower in calories and carbs, making it a lighter option for salads and sandwiches.

Data Sources & Scientific References