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Iceberg Lettuce

Iceberg Lettuce

EverydayFresh

Iceberg lettuce is a crisp, pale green head lettuce known for its high water content and mild flavor. While less nutrient-dense than darker leafy greens, it provides hydration and a satisfying crunch to salads, sandwiches, and wraps. Its tightly layered leaves form a compact round head, with the inner leaves being particularly tender compared to the sturdier outer layers.

Macro Impact

A 1 cup serving contains 11 calories, 1g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 11 calories?
Walking3.5 mph, moderate pace
3 min
YogaModerate effort, gentle pace
2 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (72 g)
Amount per serving
Calories11
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium7mg
0%
Total Carbohydrate2g
1%
Dietary Fiber0.8g
3%
Total Sugars1g
Includes Added Sugars0g
0%
Protein0.6g
Vitamin D0mcg
0%
Calcium12mg
1%
Iron0.3mg
2%
Potassium112mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
3%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
2%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
43 / 400 mcg
11%
Vitamin A
18 / 800 mcg
2%
Vitamin C
2 / 83 mg
3%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
17 / 105 mcg
17%
Minerals
Calcium
12 / 1k mg
1%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
2%
Magnesium
5 / 370 mg
1%
Manganese
0 / 2 mg
4%
Phosphorous
16 / 700 mg
2%
Potassium
112 / 3k mg
4%
Selenium
0 / 55 mcg
0%
Sodium
7 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
3%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
69 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Lettuce, iceberg, raw. USDA Foundational Foods. FDC ID 2346388.
  2. 2.Lettuce, iceberg (includes crisphead types), raw. USDA Standard Reference, Legacy. Food ID 169248.
  3. 3.Lettuce, iceberg. Canadian Nutrient File. Food ID 2398.
  4. 4.Lettuce, iceberg (incl. crisphead types), raw. Frida. Public Food Key 479.
  5. 5.Lettuce, iceberg, raw. Australian Nutrient Database. Public Food Key F005192.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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