Lettuce, iceberg (includes crisphead types), raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Iceberg lettuce is a crisp, water-heavy vegetable with tightly packed, pale green leaves that deliver a clean, refreshing crunch. Its mild, slightly sweet flavor makes it a neutral canvas, while its high water content (about 96%) contributes to its signature snap. With only 14 calories per 100g, it's a low-energy-density food that provides a small boost of fiber and hydration.
Calorie split: 22% protein · 71% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love iceberg lettuce for its unparalleled, satisfying crunch and its ability to act as a cool, crisp base for bold dressings and fillings. It's a staple for its versatility, from classic wedge salads to the crunchy foundation of tacos and sandwiches.
⚠️ Watch-outs & how to enjoy it better
Its high water and low nutrient density compared to darker greens can make it less nutritionally impactful. For those monitoring blood sugar, the small amount of sugar is negligible, but the real concern is often the high-sodium dressings or creamy toppings commonly paired with it. To counteract this, opt for vinaigrettes, add protein like grilled chicken or beans, and mix in darker, more nutrient-dense greens.
Key benefits
- Extremely low in calories, aiding weight management.
- High water content promotes hydration.
- Provides a good source of vitamin K for bone health.
- Contains antioxidants like beta-carotene and lutein.
- Adds volume and crunch to meals without significant calories.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, iceberg lettuce was not transported on icebergs; the name was a marketing invention in the 1920s to evoke a sense of cool, crisp freshness.
Full nutrition (USDA data · scales with serving)
| Water | 95.6 g |
| Energy | 14.0 kcal |
| Energy | 58.0 kj |
| Protein | 0.90 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.36 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.0 g |
| Sucrose | 0.05 g |
| Glucose | 0.91 g |
| Fructose | 1.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.15 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.12 mg |
| Pantothenic acid | 0.09 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 6.7 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 25.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 299 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 502 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 277 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.09 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 10.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.13 g |
| Glutamic acid | 0.19 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.03 g |
FAQ
Is iceberg lettuce nutritious?
While lower in vitamins and minerals than darker greens like spinach or kale, iceberg lettuce is a good source of hydration, vitamin K, and some antioxidants. Its main nutritional benefit is being very low in calories.
How do I keep iceberg lettuce crisp?
Store the whole head unwashed in the crisper drawer of your refrigerator, wrapped loosely in a paper towel to absorb excess moisture. It can stay fresh for up to two weeks.
Can I cook iceberg lettuce?
Yes, though it's less common. The leaves can be briefly stir-fried or braised, where they wilt down and take on a mild, slightly sweet flavor, similar to cabbage.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.14 kcal/g · 26% calories from protein · 1.2 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.