Vegetable

Iceberg lettuce (raw) Nutrition Facts

USDA description: Lettuce, iceberg (includes crisphead types), raw

Per 100 g, Iceberg lettuce (raw) provides 14 calories. A typical portion, 1 head (324 g), has 45 calories, 2.9 g protein, 9.6 g carbs and 0.5 g fat.

calories: 14
protein: 0.9 g
carbs: 3 g
fat: 0.1 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Iceberg lettuce (raw): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	141%	0.9 g2%	3 g1%	0.1 g<1%	1.2 g4%	2 g
1 cup shredded72 g	101%	0.6 g1%	2.1 g1%	0.1 g<1%	0.9 g3%	1.4 g
1 cup, chopped1/2" pieces, loosely packed · 57 g	8<1%	0.5 g1%	1.7 g1%	0.1 g<1%	0.7 g2%	1.1 g
1 head, large755 g	1065%	6.8 g14%	22 g8%	1.1 g1%	9.1 g32%	15 g
1 head, medium6" dia · 539 g	754%	4.9 g10%	16 g6%	0.8 g1%	6.5 g23%	11 g
1 head, small324 g	452%	2.9 g6%	9.6 g3%	0.5 g1%	3.9 g14%	6.4 g
1 leaf, large15 g	2<1%	0.1 g<1%	0.4 g<1%	0 g<1%	0.2 g1%	0.3 g
1 leaf, medium8 g	1<1%	0.1 g<1%	0.2 g<1%	0 g<1%	0.1 g<1%	0.2 g
1 leaf, small5 g	1<1%	0 g<1%	0.1 g<1%	0 g<1%	0.1 g<1%	0.1 g

Calories in kcal. n/r = not reported for this food.

How Iceberg lettuce ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	0.9 g#109 of 126 vegetables	13 g#47 of 126 vegetables
Fiber	1.2 g#89 of 115 vegetables	17 g#32 of 115 vegetables
Potassium	141 mg#117 of 126 vegetables	2,014 mg#34 of 126 vegetables
Calcium	18 mg#84 of 126 vegetables	257 mg#32 of 126 vegetables
Iron	0.41 mg#102 of 126 vegetables	5.9 mg#34 of 126 vegetables
Magnesium	7 mg#124 of 125 vegetables	100 mg#66 of 125 vegetables
Vitamin C	2.8 mg#108 of 123 vegetables	40 mg#77 of 123 vegetables
Vitamin A	25 µg#64 of 117 vegetables	357 µg#45 of 117 vegetables

Macronutrient Breakdown

22%

Protein

71%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 125 vegetables with a value.

Calories: Iceberg lettuce: 14 kcal
median: 33 kcal
Protein: Iceberg lettuce: 0.9 g
median: 1.8 g
Carbs: Iceberg lettuce: 3 g
median: 7.1 g
Fat: Iceberg lettuce: 0.1 g
median: 0.3 g
Fiber: Iceberg lettuce: 1.2 g
median: 2.3 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 head (324 g)	%DV
Saturated fat	0 g	<1%	0.1 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	10 mg	<1%	32 mg	1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	18 mg	1%	58 mg	4%
Iron	0.41 mg	2%	1.3 mg	7%
Potassium	141 mg	3%	457 mg	10%
Vitamin A (RAE)	25 µg	3%	81 µg	9%
Vitamin C	2.8 mg	3%	9.1 mg	10%
Vitamin E	0.18 mg	1%	0.58 mg	4%
Vitamin K	24 µg	20%	78 µg	65%
Thiamin (B1)	0.04 mg	3%	0.13 mg	11%
Riboflavin (B2)	0.03 mg	2%	0.08 mg	6%
Niacin (B3)	0.12 mg	1%	0.4 mg	2%
Vitamin B6	0.04 mg	2%	0.14 mg	8%
Folate (approx.)	29 µg	7%	94 µg	23%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	20 mg	2%	65 mg	5%
Magnesium	7 mg	2%	23 mg	5%
Zinc	0.15 mg	1%	0.49 mg	4%
Selenium	0.1 µg	<1%	0.32 µg	1%
Copper	0.03 mg	3%	0.08 mg	9%
Manganese	0.13 mg	5%	0.41 mg	18%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169248 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.