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 32 (low), so it raises blood sugar slowly.

What is Iceberg Lettuce?

Iceberg lettuce is a variety of lettuce that forms a compact, round head of tightly layered, pale-green leaves. It became widely known in the United States, where heads were once shipped packed in ice. The leaves have a mild, slightly sweet flavour and a juicy, especially crisp bite, making them a familiar choice for salads and sandwiches.

It is often shredded into burgers and wraps, served as a simple side salad, or used as a crunchy base for toppings. Iceberg lettuce is mostly water and very low in calories: it provides 14 calories per 100 g. Rinse and dry the leaves shortly before serving to keep them crisp; beans, eggs or a tangy dressing can make a salad more substantial.

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

40/ 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

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

0.04g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Iceberg Lettuce

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Iceberg Lettuce vs Mixed Green Salad4 kcal fewer per 100 g

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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

Is iceberg lettuce good for you?

Yes, iceberg lettuce is a refreshing, water-rich vegetable that adds crunch and volume to meals. It is less nutrient-dense than darker leafy greens, so include other vegetables in your diet rather than relying on it alone.

Can dogs eat iceberg lettuce?

Yes, dogs can have a small amount of plain iceberg lettuce as an occasional treat. Wash it, chop it into manageable pieces, and leave off dressing, onion, and other seasonings; too much may upset a dog's stomach.

Why is iceberg lettuce called iceberg lettuce?

Iceberg lettuce got its name from the way it was shipped in the early 20th century: heads were packed under crushed ice to keep them cool during transport. The name refers to that shipping practice, not to the lettuce's growing conditions.

How do you wash iceberg lettuce without making it soggy?

Separate the iceberg lettuce leaves, rinse them under cool running water, and dry them thoroughly with a clean towel or salad spinner. Washing the leaves individually helps remove grit from between the tightly packed layers without soaking the whole head.

How should you store iceberg lettuce?

Keep an unwashed, whole head of iceberg lettuce in the refrigerator's crisper drawer, loosely wrapped or in a bag that is not sealed tightly. A paper towel can absorb excess moisture; keep the head from getting crushed.

Is iceberg lettuce the same as romaine lettuce?

No. Iceberg lettuce forms a tight, round head with pale, very crisp leaves, while romaine grows in an upright, elongated head with darker leaves. Their textures and flavors differ, so they may not work the same way in every recipe.

Can you freeze iceberg lettuce?

You can freeze iceberg lettuce, but it will not stay crisp: thawing makes its leaves limp and watery. Frozen lettuce is better suited to cooked dishes such as soups than to salads, sandwiches, or lettuce wraps.

How can you tell if iceberg lettuce has gone bad?

Discard iceberg lettuce if it smells unpleasant, feels slimy, or has widespread dark, mushy patches. A few dry or browned outer leaves can usually be removed if the rest of the head is firm and fresh-smelling.

Can iceberg lettuce be used for lettuce wraps?

Yes, iceberg lettuce works well for wraps because its sturdy, crisp leaves can hold fillings. Separate intact outer leaves, rinse and dry them, then use them to wrap fillings just before serving so they stay crunchy.

Does iceberg lettuce need to be refrigerated?

Yes, refrigerate iceberg lettuce to keep it crisp and slow spoilage. Store the whole head in the crisper drawer, away from crushing pressure, and wash it only when you are ready to use it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026