1 serving (85 grams) contains 12 calories, 0.8 grams of protein, 0.1 grams of fat, and 2.5 grams of carbohydrates.
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Nutrition Information
Calories |
11.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.5 mg | 0% | |
| Total Carbohydrates | 2.5 g | 0% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 1.7 g | ||
| protein | 0.8 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.3 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 119.8 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
Source of Calories
About Iceburg lettuce
Iceberg lettuce, a crisp and refreshing leafy vegetable, is believed to have originated in the Mediterranean region and became popular in Western cuisine for salads, wraps, and as a garnish. It is characterized by its pale green leaves and crunchy texture. While less nutrient-dense than other leafy greens, iceberg lettuce is low in calories (around 10 calories per 1-cup serving) and contains small amounts of vitamins A, C, and K, along with trace minerals like potassium and manganese. Its high water content (95%) makes it hydrating and a popular choice in low-calorie, refreshing dishes.
Health Benefits
- Supports hydration due to its high water content (approximately 95%), which helps maintain fluid balance.
- Contains small amounts of vitamin K (14% of daily value per 1 cup), contributing to healthy blood clotting and bone health.
- Low in calories and high in volume, making it a weight-friendly addition to meals to support satiety and calorie control.
Dietary Considerations
Selection and Storage
Store iceberg lettuce in the crisper drawer of the refrigerator, unwashed and wrapped in a loose plastic bag, to maintain freshness for up to 1-2 weeks. Wash leaves thoroughly before use to remove dirt and potential bacteria.
Common Questions About Iceburg lettuce Nutrition
Is iceberg lettuce high in protein?
Iceberg lettuce is not high in protein, as it contains only about 0.6 grams of protein per 100 grams. It is primarily composed of water, making it a low-calorie food with minimal macronutrient content.
Can I eat iceberg lettuce on a keto diet?
Yes, iceberg lettuce is suitable for a keto diet as it is extremely low in carbs, containing only about 2.97 grams of carbohydrates per 100 grams. Its low carb content makes it an ideal addition to salads or as a wrap alternative on a keto meal plan.
What are the health benefits of iceberg lettuce?
Iceberg lettuce is low in calories (about 14 calories per 100 grams) and a good source of hydration due to its high water content. While it’s not as nutrient-dense as some other leafy greens, it still contains vitamins A and K and small amounts of folate. However, it is relatively low in fiber and other essential nutrients compared to darker greens like spinach or kale.
What is the recommended portion size of iceberg lettuce?
A standard serving size of iceberg lettuce is about 1 to 2 cups of shredded leaves, which is equivalent to roughly 50-100 grams. This amount provides minimal calories, making it a great base for adding more nutrient-dense foods like vegetables and proteins to balance your meal.
How does iceberg lettuce compare to romaine lettuce?
Iceberg lettuce has a higher water content and fewer nutrients compared to romaine lettuce. For example, romaine contains more vitamin A (10 times more) and vitamin K, along with higher levels of folate and fiber. However, iceberg lettuce may appeal for its milder taste and crisp texture, making it a good choice for certain dishes.
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.
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.
