Know what’s on your plate

Iceberg lettuce

Calories & nutrition facts

includes crisphead types, raw

calorieskcal per 100 g

Protein0.9 g

Carbs1.8 g

Fat0.1 g

Percent calories

Log this food in Calori

Nutrition facts

Per 100 g% DV

Calories 14 kcal —
Protein 0.9 g 2%
Carbohydrate 1.8 g 1%
Fat 0.1 g 0%
Saturated fat 0 g 0%
Fibre 1.2 g 4%
Sugars 2 g —
Sodium 10 mg 0%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 25 µg 3%
Vitamin C 2.8 mg 3%
Vitamin D 0 µg 0%
Vitamin E 0.18 mg 1%
Vitamin K 24.1 µg 20%
Thiamin (B1) 0.04 mg 3%
Riboflavin (B2) 0.03 mg 2%
Niacin (B3) 0.12 mg 1%
Pantothenic acid (B5) 0.09 mg 2%
Vitamin B6 0.04 mg 2%
Folate (B9) 29 µg 7%
Vitamin B12 0 µg 0%
Choline 6.7 mg 1%

Minerals

Calcium 18 mg 1%
Iron 0.41 mg 2%
Magnesium 7 mg 2%
Phosphorus 20 mg 2%
Potassium 141 mg 3%
Zinc 0.15 mg 1%
Copper 0.03 mg 3%
Manganese 0.13 mg 5%
Selenium 0.1 µg 0%

Calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat
100 g	100 g	14	0.9 g	1.8 g	0.1 g
1 × cup shredded	72 g	10	0.6 g	1.3 g	0.1 g
1 × cup, chopped (1/2" pieces, loosely packed)	57 g	8	0.5 g	1 g	0.1 g
1 × head, large	755 g	106	6.8 g	13 g	1.1 g
1 × head, medium (6" dia)	539 g	75	4.9 g	9.5 g	0.8 g
1 × head, small	324 g	45	2.9 g	5.7 g	0.5 g
1 × leaf, large	15 g	2	0.1 g	0.3 g	0 g
1 × leaf, medium	8 g	1	0.1 g	0.1 g	0 g
1 × leaf, small	5 g	1	0 g	0.1 g	0 g
2 × cup shredded	144 g	20	1.3 g	2.5 g	0.2 g
½ × cup shredded	36 g	5	0.3 g	0.6 g	0.1 g
3 × cup shredded	216 g	30	1.9 g	3.8 g	0.3 g

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Questions about Iceberg lettuce

How do you choose a fresh iceberg lettuce?

Pick a head that feels heavy for its size, with crisp, tightly packed leaves and no brown or slimy patches. A few loose outer leaves are normal; avoid heads that feel soft or have a sour smell.

How do you wash and cut iceberg lettuce without making it soggy?

Remove any damaged outer leaves, cut out the hard core, then separate and rinse the leaves under cold water. Dry them thoroughly in a salad spinner or with a clean tea towel before tearing or slicing; water left on the leaves makes dressing slide off.

Can you cook iceberg lettuce?

Yes. Halve or quarter a firm head through the core, brush the cut sides with oil and sear them in a hot pan for about 2 minutes per side, or grill for 2–3 minutes per side, until lightly charred but still crisp.

How should you store iceberg lettuce?

Keep the unwashed head in the fridge, loosely wrapped or in a ventilated bag in the crisper drawer. Once cut, wrap it well and refrigerate; use cut lettuce promptly, and discard leaves that become slimy or smell unpleasant.

What goes well with iceberg lettuce?

Its crunchy, mild leaves suit creamy dressings, sharp vinaigrettes, tomatoes, cucumber, sweetcorn, cheese and crispy bacon. Use them in a wedge salad, a prawn cocktail or as crisp leaves in burgers and wraps.

Is iceberg lettuce less nutritious than butterhead lettuce?

Butterhead lettuce has more vitamin A and folate: per 100 g it contains 166 µg of vitamin A and 73 µg of folate, compared with 25 µg and 29 µg in iceberg lettuce. Iceberg is especially valued for its crisp texture and sturdy leaves.

How much vitamin K is in iceberg lettuce?

A large leaf weighing about 15 g provides 3.6 µg of vitamin K. Iceberg lettuce is a source of vitamin K.

Can you eat the core of iceberg lettuce?

Yes. The core is edible, though firmer and less leafy than the rest; slice it thinly for extra crunch in a salad or sandwich. If it tastes bitter or feels woody, trim it away.

Source: USDA FoodData Central 169248 · per 100 g · carbohydrate per EU label, fibre excluded