Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Iceberg Salad with Parmesan Calories
Provides protein and calcium from Parmesan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Iceberg Salad with Parmesan (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 3.7 g of carbs, 9.1 g of protein, 7 g of fat and 1.2 g of fiber. Its 278.4 mg of Calcium covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Iceberg Salad with Parmesan Nutrition Facts
Selected: 1 serving (medium) · 120 g
106
KCAL / 120G
Carbs
3.7g
· 1% DV
Protein
9.1g
· 18% DV
Fat
7g
· 9% 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 13% · Protein 32% · Fat 55%
Iceberg Salad with Parmesan nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.02 g | 20% |
| Trans fat | 0 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 9.1 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Iceberg Salad with Parmesan?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 106 kcal |
| 1 cup (chopped) | 45 g | 40 kcal |
| 1 serving (small) | 80 g | 70 kcal |
| 2 cup (chopped) | 90 g | 79 kcal |
| 100 g | 100 g | 88 kcal |
| 3 cup (chopped) | 135 g | 119 kcal |
| 1 serving (large) | 180 g | 158 kcal |
| 1 serving (extra large) | 250 g | 220 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Iceberg Salad with Parmesan
What is in an iceberg salad with Parmesan?
An iceberg salad with Parmesan is built around crisp iceberg lettuce and grated or shaved Parmesan. Recipes often add tomatoes, cucumber, croutons, or a simple dressing, but those extras vary; Parmesan gives the salad its distinctive salty, savory finish.
How do you make an iceberg salad with Parmesan?
To make an iceberg salad with Parmesan, wash and thoroughly dry the lettuce, then tear or chop it into bite-size pieces. Add shaved Parmesan and toss with dressing just before serving so the leaves stay crisp rather than turning soggy.
Is iceberg salad with Parmesan the same as Caesar salad?
No, iceberg salad with Parmesan is not automatically Caesar salad. Caesar salad typically includes a distinctive dressing, croutons, and Parmesan; an iceberg salad with Parmesan can use a simple vinaigrette and omit those defining additions.
What dressing goes best with iceberg salad with Parmesan?
A light lemon-and-olive-oil dressing complements iceberg salad with Parmesan without overpowering the cheese. A creamy dressing also works, but use a modest amount: Parmesan is already salty and can make a heavily seasoned salad taste too rich.
Can you make iceberg salad with Parmesan ahead of time?
You can prep the lettuce and other ingredients for iceberg salad with Parmesan ahead, but keep the dressing separate. Dry the leaves well and refrigerate them in a covered container; toss everything together just before serving to preserve the crunch.
How long does leftover iceberg salad with Parmesan keep?
Leftover iceberg salad with Parmesan is best eaten the day it is made, because dressed iceberg lettuce loses its crunch in storage. Refrigerate leftovers promptly in a covered container; if the dressing was kept separate, the undressed ingredients will hold their texture better.
How do you keep iceberg salad with Parmesan from getting soggy?
Keep iceberg salad with Parmesan crisp by drying the lettuce thoroughly after washing and adding the dressing only at the last moment. Store wet ingredients separately where practical, and avoid leaving the dressed salad standing before serving.
What can you serve with iceberg salad with Parmesan?
Iceberg salad with Parmesan pairs well with grilled chicken, roasted vegetables, pasta, or soup. Its crisp texture and savory cheese make it a useful side for richer main dishes; add beans or chicken if you want it to be more substantial.
Is iceberg salad with Parmesan healthy?
Iceberg salad with Parmesan can be part of a balanced meal: lettuce adds freshness, while Parmesan contributes protein and calcium. The dressing and any extras can change the overall balance, so use a light dressing if you want to keep the salad less rich.
Which Parmesan should you use for iceberg salad with Parmesan?
Freshly shaved or finely grated Parmesan works well in iceberg salad with Parmesan because it spreads its savory flavor through the leaves. Shavings give you more distinct cheesy bites, while finely grated cheese blends more evenly with the dressing.
Iceberg Salad with Parmesan Vitamins & Minerals
Vitamins
B2
0.3mg · 23% DV
Vitamin K
25.2µg · 21% DV
B12
0.36µg · 15% DV
Vitamin A
110.4µg · 12% DV
Minerals
Calcium
278mg · 28% DV
Phosphorus
186mg · 27% DV
Selenium
14µg · 25% DV
Sodium
456mg · 20% DV
Potassium ⭐
198mg · 6% DV
Iceberg Salad with Parmesan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Iceberg Salad with Parmesan
To burn the 106 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Iceberg Salad with Parmesan?
Iceberg Salad with Parmesan combines crisp iceberg lettuce with shaved or grated Parmesan. The lettuce is mild and refreshing, while the cheese brings a salty, savoury edge; the dressing can vary by recipe, so the salad may be served simply or with a light dressing.
It works well as a side for grilled foods or as a quick lunch, and its cool crunch makes a contrast to warm dishes. Lettuce keeps the salad light, while Parmesan contributes protein and calcium. For a lighter version, use the dressing sparingly and add lemon; serve it with beans, grains or bread when you want a more substantial meal.
How Nutritious Is Iceberg Salad with Parmesan?
Nutrient density
Medium
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
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.
Is Iceberg Salad with Parmesan Processed?
NOVA 2
Minimally Processed
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 Salad with Parmesan Contain Allergens?
Contains these allergens:
Which Diets Is Iceberg Salad with Parmesan Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Iceberg Salad with Parmesan Fat Profile
SATURATED
4.02g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
Compare Iceberg Salad with Parmesan
Foods Similar to Iceberg Salad with Parmesan
Have another question about Iceberg Salad with Parmesan?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.