Vegetables

Lettuce, iceberg, raw: calories and nutrition

Iceberg lettuce offers about 14.5 kcal, 0.74 g protein, and small amounts of fat and carbs per 100 g, with notable potassium (139 mg), magnesium (6 mg) and zinc (0.17 mg).

Lettuce, iceberg, raw in Vegetables category

Quick nutrition facts (Per 100 g)

  • 14.5 kcal Calories (100 g)
  • 0.7 g Protein (100 g)
  • 0.1 g Total Fat (100 g)
  • 3.4 g Total Carbohydrate (100 g)
Macronutrient calorie share for Lettuce, iceberg, raw Per 100 grams (14.5 kcal): Protein 0.7 g (17% of macro calories), Carbohydrates 3.4 g (79%), Total fat 0.1 g (4%). 14.5 kcal / 100 g
  • Protein 0.7 g 17%
  • Carbohydrates 3.4 g 79%
  • Total fat 0.1 g 4%
Macronutrient calorie breakdown per 100 g for Lettuce, iceberg, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 0.7 g 17%
Carbohydrates 3.4 g 79%
Total fat 0.1 g 4%

Top Nutrients (% Daily Value per 100 g)

Share of FDA 2,000 kcal reference daily intake provided by 100 grams.

Top Nutrients (% Daily Value per 100 g)
Item Amount Relative value
Potassium 139.3 mg 3% DV
Zinc 0.2 mg 2% DV
Magnesium 6.3 mg 2% DV
Protein 0.7 g 1% DV
Carbohydrates 3.4 g 1% DV
Calcium 14.2 mg 1% DV
Sodium 16.1 mg 1% DV

Nutrient library

Full nutrient profile

Nutrient Per 100 g % Daily Value (100 g)
Energy 14.5 kcal 1%
Total fat 0.1 g 0%
Carbohydrates 3.4 g 1%
Protein 0.7 g 1%
Sodium 16.1 mg 1%
Calcium 14.2 mg 1%
Iron 0 mg 0%
Magnesium 6.3 mg 2%
Potassium 139.3 mg 3%
Zinc 0.2 mg 2%

Recipes with Lettuce, iceberg, raw

AI illustration

Almond Butter Lettuce Bowl

Fresh lettuce bowl with crisp apples, almond butter, oats, and honey.

🕐 10 min 🔥 179 kcal
AI illustration

Iceberg Salad Stew

Grilled Chicken and Avocado Iceberg Salad served chilled with crunchy Carrots.

🕐 45 min 🔥 99 kcal

View all recipes

What this means for your health

What is in it

Iceberg lettuce is mostly water. It has 14.5 kcal, 0.74 g protein, 0.07 g fat, and 3.37 g carbs per 100 g. It also provides small amounts of sodium, calcium and iron. It contains sodium 16 mg, calcium 14 mg, iron 0.03 mg, magnesium 6.3 mg, potassium 139 mg and zinc 0.17 mg.

What it means for your health

The low calorie and fat amount may fit into many eating plans. Potassium helps control blood pressure and supports heart health. Magnesium and zinc play roles in muscle function and immune health. The small iron amount may support oxygen transport.

Good to know

Iceberg lettuce is low in calories, so it can add volume without adding many calories. It is best eaten fresh and stored in the fridge to keep crispness. Wash the leaves before eating to remove any dirt. Store in a sealed container to stay crisp. This is general education, not medical advice.

Research behind it

No research papers linked to this food yet.

Source

USDA FoodData Central (Public Domain) (ID: 2346388) · Retrieved 2026-10-26

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.