Iceberg Lettuce

A refreshing, low-calorie leafy green with a mild flavor and crunchy texture, perfect for salads and sandwiches.

85

1 medium head

(600 grams)

CAL

A

Nutri-Score

Low in calories, crisp, and hydrating with a mild flavor.

Value per 100 grams & per cup (70g):

15 kcal / 10 kcal

Protein

1 gram / 0.7 grams

Fats

0.2 grams / 0.1 grams

Carbohydrates

3 grams / 2.2 grams

Fiber

1.2 grams / 0.9 grams

Vitamins & Nutrients *

Vitamin A: Supports eye health and maintains healthy skin.
Vitamin K: Vital for bone health and blood clotting.
Folate: Important for cell growth and metabolism.
Potassium: Helps regulate fluid balance and muscle function.

Satiety and Feelings

Iceberg lettuce is low in calories and provides a refreshing crunch but isn't very filling due to its high water content and low fiber.

What does 100 g look like?

About 1/2 head of iceberg lettuce or 1 1/2 cups shredded.

What does 2000/2500 calories look like?

About 143 heads of iceberg lettuce (14 kg).

* Low in vitamins and minerals but...

Its main benefit is hydration, as it’s over 95% water, and it adds crunch and volume to meals without many calories.

Daily Value per 100 grams %

Vitamin A

10%

Vitamin C

2%

Potassium

5%

Iron

2%

Fiber

5%

Protein

1%

Sodium (Salt)

1%

Carbohydrates

1%

Total Fat

0%

Saturated Fat

Saturated Fat 0%

Cholesterol (free)

0%

Sugar (natural)

1%

Calories

1%

Did you know?

Iceberg lettuce was first cultivated in California in the 19th century and is named after the ice it was transported with, which kept it fresh.
Iceberg lettuce has a high water content (about 95%), making it very hydrating.
It’s one of the most popular lettuce varieties in the U.S., commonly used in fast food and pre-packaged salads.
Unlike other lettuces, iceberg lettuce has a mild flavor, which makes it a versatile base for many dishes.
Despite being less nutrient-dense than darker greens, iceberg lettuce still contains vitamin A and vitamin K.

Drawback

Iceberg lettuce is lower in nutrients compared to dark leafy greens like spinach or kale, making it less beneficial for those seeking higher vitamin content.
Due to its low fiber content, it may not provide as much satiety as other leafy greens.
Iceberg lettuce can be watery, which may dilute the flavor of dishes if not paired with more flavorful ingredients.