1 cup (chopped) of Iceberg lettuce (55 g) has 8 calories. That works out to 14 calories per 100 g. It contains 1.6 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 13.2 µg of Vitamin K covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Iceberg lettuce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

0.9g

· 2% DV

Fat

0.1g

· 0% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 73% · Protein 22% · Fat 5%

Iceberg lettuce Vitamins & Minerals

Vitamins

Vitamin K

24µg · 20% DV

Folate

29µg · 7% DV

Vitamin A

25µg · 3% DV

0.04mg · 3% DV

Minerals

Potassium ⭐

141mg · 4% DV

Phosphorus

20mg · 3% DV

Calcium

18mg · 2% DV

Magnesium

7mg · 2% DV

How Nutritious Is Iceberg lettuce?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Iceberg lettuce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Iceberg lettuce

To burn the 14 calories in 100 g:

🚶

3min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Iceberg lettuce Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Iceberg lettuce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Iceberg lettuce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Iceberg lettuce Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Iceberg lettuce

🥬vs🍅

Iceberg lettuce vs Tomato4 kcal fewer per 100 g

→🥬vs🥗

Iceberg lettuce vs Mixed Green Salad4 kcal fewer per 100 g

→🥬vs🫑

Iceberg lettuce vs Red Pepper17 kcal fewer per 100 g

→🥬vs🥄

Iceberg lettuce vs Boiled Beetroot30 kcal fewer per 100 g

→

Foods Similar to Iceberg lettuce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Iceberg lettuce

How many calories are in iceberg lettuce?

Iceberg lettuce contains 14 calories per 100 g. It is a low-calorie vegetable option.

Is iceberg lettuce suitable for a keto diet?

Yes, iceberg lettuce is compatible with a keto diet. It provides 2.97 g of carbohydrates per 100 g and has a glycemic index of 15.

Have another question about Iceberg lettuce?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026