Iceberg lettuce, raw: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

raw14 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)	% DV*
Calories	14 cal	10 cal	1%
Total Fat	0.1 g	0.1 g	0%
Saturated Fat	0.0 g	0.0 g	0%
Trans Fat	0.0 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Sodium	10 mg	7 mg	0%
Total Carbohydrate	3.0 g	2.1 g	1%
Dietary Fiber	1.2 g	0.9 g	3%
Total Sugars	2.0 g	1.4 g
Protein	0.9 g	0.6 g	1%
Vitamin D	0.0 µg	0.0 µg	0%
Calcium	18 mg	13 mg	1%
Iron	0.4 mg	0.3 mg	2%
Potassium	141 mg	102 mg	2%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)	% DV*
Calories	14 cal	10 cal	1%
Energy (kJ)	58 kJ	42 kJ
Water	95.6 %	68.9 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)	% DV*
Total Fat	0.1 g	0.1 g	0%
Total Carbohydrate	3.0 g	2.1 g	1%
Dietary Fiber	1.2 g	0.9 g	3%
Total Sugars	2.0 g	1.4 g
Protein	0.9 g	0.6 g	1%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)	% DV*
Saturated Fat	0.0 g	0.0 g	0%
Trans Fat	0.0 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Monounsaturated Fat	0.0 g	0.0 g
Polyunsaturated Fat	0.1 g	0.1 g
Butyric acid (4:0)	0.00 g	0.00 g
Caproic acid (6:0)	0.00 g	0.00 g
Caprylic acid (8:0)	0.00 g	0.00 g
Capric acid (10:0)	0.00 g	0.00 g
Lauric acid (12:0)	0.00 g	0.00 g
Myristic acid (14:0)	0.00 g	0.00 g
Palmitic acid (16:0)	0.02 g	0.01 g
Stearic acid (18:0)	0.00 g	0.00 g
Palmitoleic acid (16:1)	0.00 g	0.00 g
Oleic acid (18:1)	0.00 g	0.00 g
Gadoleic acid (20:1)	0.00 g	0.00 g
Erucic acid (22:1)	0.00 g	0.00 g
Linoleic acid (18:2)	0.02 g	0.02 g
Linolenic acid (18:3)	0.05 g	0.04 g
Stearidonic acid (18:4)	0.00 g	0.00 g
Arachidonic acid (20:4)	0.00 g	0.00 g
EPA (20:5 n-3)	0.00 g	0.00 g
DPA (22:5 n-3)	0.00 g	0.00 g
DHA (22:6 n-3)	0.00 g	0.00 g

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)	% DV*
Sodium	10 mg	7 mg	0%
Calcium	18 mg	13 mg	1%
Iron	0.4 mg	0.3 mg	2%
Potassium	141 mg	102 mg	2%
Magnesium	7 mg	5 mg	1%
Phosphorus	20 mg	14 mg	1%
Zinc	0.2 mg	0.1 mg	1%
Copper	0.03 mg	0.02 mg	2%
Manganese	0.13 mg	0.09 mg	4%
Selenium	0.1 µg	0.1 µg	0%

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)	% DV*
Vitamin D	0.0 µg	0.0 µg	0%
Vitamin A (RAE)	25 µg	18 µg	2%
Retinol	0 µg	0 µg
Vitamin C	2.8 mg	2.0 mg	2%
Vitamin E (alpha-tocopherol)	0.18 mg	0.13 mg	1%
Vitamin K (phylloquinone)	24.1 µg	17.4 µg	14%
Thiamin (vitamin B1)	0.04 mg	0.03 mg	2%
Riboflavin (vitamin B2)	0.03 mg	0.02 mg	1%
Niacin (vitamin B3)	0.1 mg	0.1 mg	1%
Pantothenic acid (vitamin B5)	0.09 mg	0.07 mg	1%
Vitamin B6	0.04 mg	0.03 mg	2%
Folate (DFE)	29 µg	21 µg	5%
Vitamin B12	0.00 µg	0.00 µg	0%
Choline	7 mg	5 mg	1%

Other
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (72 g)
Ash	0.36 g	0.26 g
Alcohol (ethyl)	0.0 g	0.0 g
Caffeine	0 mg	0 mg

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Iceberg lettuce, raw

How many calories are in Iceberg lettuce, raw?

Iceberg lettuce, raw has 14 calories per 100 g (3.5 oz), according to the USDA. In 1 cup shredded (72 g), that is 10 calories.

Where do the values for Iceberg lettuce, raw come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 169248: “Lettuce, iceberg (includes crisphead types), raw”.

Data version: usdasr2018-b6d8398e.

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