Lettuce, iceberg, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Iceberg lettuce is the quintessential crisp, pale-green head lettuce, prized for its high water content and satisfying crunch rather than deep flavor. Its tightly packed leaves offer a refreshing, subtly sweet, and clean taste with a watery, juicy texture that provides a cooling contrast in dishes. Nutritionally, it is exceptionally low in calories (17 kcal per 100g) and provides a modest amount of hydrating fluid and vitamin K.
Calorie split: 17% protein · 79% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love iceberg lettuce for its unparalleled, satisfying crunch and its ability to act as a cool, refreshing vessel for dips, dressings, and fillings. Its mild flavor and sturdy leaves make it incredibly versatile for everything from classic wedge salads to crisp lettuce wraps.
⚠️ Watch-outs & how to enjoy it better
Its high water content can make it wilt quickly once dressed, and it is lower in fiber and certain nutrients compared to darker lettuces. For those monitoring blood sugar, pairing it with protein and fat (like in a salad with chicken and avocado) can help balance a meal. To maintain crispness, keep it whole and dry in the fridge, and dress just before serving.
Key benefits
- Very low calorie, aiding in weight management
- High water content (over 95%) supports hydration
- Good source of vitamin K1 for bone health
- Provides a small amount of folate and potassium
- Adds volume and crunch to meals without significant calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Iceberg lettuce gets its name from the way it was historically shipped on ice-filled railroad cars from California in the early 20th century, with the heads arriving in crates that looked like chunks of ice.
Full nutrition (USDA data · scales with serving)
| Water | 95.5 g |
| Energy (Atwater General Factors) | 17.1 kcal |
| Energy (Atwater Specific Factors) | 14.5 kcal |
| Nitrogen | 0.12 g |
| Protein | 0.74 g |
| Total lipid (fat) | 0.07 g |
| Ash | 0.32 g |
| Carbohydrate, by difference | 3.4 g |
| Calcium, Ca | 14.2 mg |
| Iron, Fe | 0.03 mg |
| Magnesium, Mg | 6.3 mg |
| Phosphorus, P | 19.2 mg |
| Potassium, K | 139 mg |
| Sodium, Na | 16.1 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.08 mg |
| Thiamin | 0.06 mg |
| Niacin | 0.22 mg |
| Vitamin B-6 | 0.04 mg |
| Vitamin K (phylloquinone) | 20.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
Estimated from Lettuce, butterhead (includes boston and bibb types), raw — USDA does not publish this profile for Lettuce.
| Fatty acids, total saturated | 0.03 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 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.08 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 |
Amino acid profile (per 100g)
Estimated from Lettuce, butterhead (includes boston and bibb types), raw — USDA does not publish this profile for Lettuce.
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.06 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.05 g |
| Arginine | 0.05 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.21 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.05 g |
FAQ
Is iceberg lettuce nutritious?
While it is lower in some vitamins and fiber than darker leafy greens, iceberg lettuce is still a healthy food. It's an excellent source of hydration, very low in calories, and provides vitamin K, folate, and some potassium. Its main nutritional value is in adding volume, crunch, and water to a diet without adding significant calories.
How do I keep iceberg lettuce from getting soggy?
To prevent sogginess, store the head unwashed and wrapped in a dry paper towel inside a plastic bag in the crisper drawer. Once cut or torn, wash and thoroughly dry the leaves (a salad spinner works well) before storing them in a container lined with a paper towel. Always dress salads at the very last moment before serving.
What's the difference between iceberg and romaine lettuce?
Iceberg has a tightly packed, round head with pale, crunchy leaves and a mild, watery flavor. Romaine has elongated, sturdy leaves with a darker green color, a more pronounced, slightly bitter and sweet flavor, and a firmer central rib. Nutritionally, romaine is higher in fiber, vitamins A and C, and folate.
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 0.17 kcal/g · 17% calories from protein · 0.0 g fiber · 0.0 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.