How many calories are in iceberg lettuce?
Iceberg lettuce (1 cup shredded, 72 g) has 10 calories. 100 g has 14 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 10.
Nutrition database · Leafy greens
Iceberg Lettuce Nutrition Facts
Iceberg lettuce (1 cup shredded, 72 g) has 10 calories, 0.6 g protein, 2.1 g carbohydrate and 0.1 g fat, according to USDA FoodData Central. 100 g has 14 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Iceberg Lettuce Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup shredded (72 g)
At a glance
- Calories
- 10
- Protein
- 0.6 g · 1%
- Total carbohydrate
- 2.1 g · 1%
- Total fat
- 0.1 g · 0%
- Dietary fiber
- 0.9 g · 3%
- Total sugars
- 1.4 g · 0%
- Sodium
- 7.2 mg · 0%
Opens the free label generator with this amount of iceberg lettuce already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 10 | 14 | |
| Total fat | 0.1 g | 0% | 0.14 g |
| Saturated fat | <0.1 g | 0% | 0.02 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.07 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 7.2 mg | 0% | 10 mg |
| Total carbohydrate | 2.1 g | 1% | 2.97 g |
| Dietary fiber | 0.9 g | 3% | 1.2 g |
| Total sugars | 1.4 g | 1.97 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.6 g | 0.9 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 18 mcg | 2% | 25 mcg |
| Vitamin C | 2 mg | 2% | 2.8 mg |
| Vitamin E | 0.13 mg | 1% | 0.18 mg |
| Vitamin K | 17 mcg | 14% | 24.1 mcg |
| Thiamin (B1) | <0.1 mg | 2% | 0.04 mg |
| Riboflavin (B2) | <0.1 mg | 1% | 0.03 mg |
| Niacin (B3) | 0.09 mg | 1% | 0.12 mg |
| Vitamin B6 | <0.1 mg | 2% | 0.04 mg |
| Folate (DFE) | 21 mcg | 5% | 29 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 4.8 mg | 1% | 6.7 mg |
| Minerals | |||
| Calcium | 13 mg | 1% | 18 mg |
| Iron | 0.3 mg | 2% | 0.41 mg |
| Potassium | 102 mg | 2% | 141 mg |
| Magnesium | 5 mg | 1% | 7 mg |
| Phosphorus | 14 mg | 1% | 20 mg |
| Zinc | 0.11 mg | 1% | 0.15 mg |
| Copper | <0.1 mg | 2% | 0.03 mg |
| Manganese | 0.09 mg | 4% | 0.13 mg |
| Selenium | 0.07 mcg | 0% | 0.1 mcg |
| Other | |||
| Water | 68.9 g | 95.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Iceberg Lettuce nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup shredded | 72 g | 10 | 2.1 g | 0.6 g | 0.1 g | 0.9 g | 1.4 g |
| 1 cup, chopped (1/2" pieces, loosely packed) | 57 g | 8 | 1.7 g | 0.5 g | 0.1 g | 0.7 g | 1.1 g |
| 1 head, large | 755 g | 106 | 22.4 g | 6.8 g | 1.1 g | 9.1 g | 14.9 g |
| 1 head, medium (6" dia) | 539 g | 75 | 16 g | 4.9 g | 0.8 g | 6.5 g | 10.6 g |
| 1 head, small | 324 g | 45 | 9.6 g | 2.9 g | 0.5 g | 3.9 g | 6.4 g |
| 1 leaf, large | 15 g | 2 | 0.4 g | 0.1 g | <0.1 g | 0.2 g | 0.3 g |
| 1 leaf, medium | 8 g | 1 | 0.2 g | 0.1 g | <0.1 g | 0.1 g | 0.2 g |
| 1 leaf, small | 5 g | 1 | 0.1 g | <0.1 g | <0.1 g | 0.1 g | 0.1 g |
| 1 NLEA serving | 89 g | 12 | 2.6 g | 0.8 g | 0.1 g | 1.1 g | 1.8 g |
| 100 g | 100 g | 14 | 3 g | 0.9 g | 0.1 g | 1.2 g | 2 g |
How much vitamin K is in iceberg lettuce?
Iceberg lettuce (1 cup shredded, 72 g) has 17 mcg of vitamin K, 14% of the Daily Value. 100 g has 24.1 mcg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Iceberg Lettuce nutrition per 100 grams
100 g of iceberg lettuce has 14 calories, 0.9 g protein, 2.97 g carbohydrate, 1.2 g fiber, 1.97 g sugars and 0.14 g fat.
Where the calories in iceberg lettuce come from
About 71% of the calories in iceberg lettuce come from carbohydrate, 8% from fat and 22% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Iceberg Lettuce nutrition label for Canada, the EU and the UK
The same serving of iceberg lettuce, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup shredded (72g) / pour 1 cup shredded (72g)
Calories
10
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 5 mg | 0 % |
| Carbohydrate / Glucides | 2 g | 1 % |
| Fibre / Fibres | 1 g | 3 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 13 mg | 1 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 102 mg | 3 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 59 kJ / 14 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 3.0 g |
| of which sugars | 2.0 g |
| Protein | 0.9 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 72g | %RI* | |
|---|---|---|---|
| Energy | 59 kJ 14 kcal |
42 kJ 10 kcal |
<1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 3.0g | 2.1g | <1% |
| of which sugars | 2.0g | 1.4g | 1.6% |
| Fibre | 1.2g | 0.9g | - |
| Protein | 0.9g | 0.6g | 1.3% |
| Salt | 0.02g | 0.02g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about iceberg lettuce
How many calories are in iceberg lettuce?
Iceberg lettuce (1 cup shredded, 72 g) has 10 calories. 100 g has 14 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 10.
How many calories are in 100 g of iceberg lettuce?
100 g of iceberg lettuce has 14 calories, 0.9 g protein, 2.97 g carbohydrate and 0.14 g fat.
How much protein is in iceberg lettuce?
Iceberg lettuce (1 cup shredded, 72 g) has 0.6 g protein, 1% of the 50 g Daily Value. 100 g has 0.9 g.
What is a serving of iceberg lettuce?
This page defaults to 1 cup shredded (72 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for iceberg lettuce.
Can I use iceberg lettuce in a Nutrition Facts label calculation?
Yes. Open the generator with iceberg lettuce added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Iceberg Lettuce compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Iceberg LettuceLettuce, iceberg (includes crisphead types), raw | 14 | 0.9 g | 0.14 g | 2.97 g |
| Green Leaf LettuceLettuce, green leaf, raw | 15 | 1.36 g | 0.15 g | 2.87 g |
Related foods
Often compared or used with iceberg lettuce
More in Leafy greens
Tools and guides for labeling iceberg lettuce
If you make and sell a product that contains iceberg lettuce, these free tools cover the next steps.
- Nutrition Facts label generatorAdd iceberg lettuce and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare iceberg lettuce with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169248: "Lettuce, iceberg (includes crisphead types), raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with iceberg lettuce
Add iceberg lettuce and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.