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How Many Calories in Iceberg Lettuce?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 4 kcal | 0.3g |
| 100g | 14 kcal | 0.9g |
| 1 cup shredded | 75 kcal | 4.9g |
A iceberg lettuce contains 14 calories per 100g. A typical 1 cup shredded (539g) provides about 75 calories. Iceberg Lettuce is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Iceberg Lettuce Nutrition Facts
| Nutrient | Per 100g | Per serving (539g) |
|---|---|---|
| Calories | 14 kcal | 75 kcal |
| Protein | 0.9g | 4.9g |
| Carbohydrates | 3.0g | 16.2g |
| of which Sugars | 2.0g | 10.8g |
| Fat | 0.1g | 0.5g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 1.2g | 6.5g |
| Sodium | 10.0mg | 54mg |
| Potassium | 141.0mg | 760mg |
| Calcium | 18.0mg | 97mg |
| Iron | 0.4mg | 2.2mg |
| Vitamin C | 2.8mg | 15.1mg |
| Vitamin A | 25.0µg | 135µg |
| Selenium | 0.1µg | 1µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- Calories: 1% DV
- Protein: 2% DV
- Carbohydrates: 1% DV
- Fibre: 4% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 3% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 3% DV
- Vitamin A: 3% DV
- Selenium: 0% DV
- Riboflavin (B2): 0% DV
Useful for tracking iceberg lettuce
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether iceberg lettuce is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out iceberg lettuce for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does iceberg lettuce fit your diet?
Low-carb / keto
Iceberg Lettuce contains 3.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 14 calories per 100g, iceberg lettuce is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in iceberg lettuce per 100g?
Iceberg Lettuce contains 14 calories per 100g, based on USDA reference data.
Is iceberg lettuce high in calories?
A 1 cup shredded of iceberg lettuce (539g) has around 75 calories — roughly 4% of a 2,000-calorie daily intake.
Is iceberg lettuce good for weight loss?
At 14 calories per 100g, iceberg lettuce is relatively low in calories and can fit well into a weight-loss diet. A 1 cup shredded provides about 75 calories.
How much protein is in iceberg lettuce?
Iceberg Lettuce contains 0.9g of protein per 100g.
Is iceberg lettuce a good source of fibre?
Iceberg Lettuce is relatively low in fibre at 1.2g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does iceberg lettuce compare to butterbur, (fuki), raw?
Iceberg Lettuce has 14 calories per 100g, close to butterbur, (fuki), raw at 14 — 0 calories fewer per 100g. See the full macro breakdown above.
Is iceberg lettuce keto-friendly?
Iceberg Lettuce contains 3.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of iceberg lettuce for 20g of protein?
With 0.9g of protein per 100g, you'd need roughly 2222g of iceberg lettuce to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to iceberg lettuce by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Iceberg Lettuce (this page) | 14 kcal | 0.9g | 3.0g | 0.1g |
| Butterbur, (fuki), Raw | 14 kcal | 0.4g | 3.6g | 0.0g |
| Cabbage, Chinese (pe-tsai), Cooked, Boiled | 14 kcal | 1.5g | 2.4g | 0.2g |
| Gourd, White-flowered (calabash), Raw | 14 kcal | 0.6g | 3.4g | 0.0g |
| New Zealand Spinach, Raw | 14 kcal | 1.5g | 2.5g | 0.2g |
| Taro Shoots, Cooked, without Salt | 14 kcal | 0.7g | 3.2g | 0.1g |
| Turnip Greens, Canned, Solids and Liquids | 14 kcal | 1.4g | 2.4g | 0.3g |
More kit for iceberg lettuce tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.