Iceberg lettuce
Categories
| Macros | per 100 g |
|---|---|
| Calories | 13 kcal |
| Protein | 1.0 g |
| Fat | 0.0 g |
| Carbs | 1.9 g |
Iceberg lettuce is a crisp, mild-flavoured leafy vegetable most commonly eaten raw in salads, sandwiches, burgers and wraps. Its high water content and satisfying crunch make it a staple in Western cuisines, typically served in wedges or shredded leaves. Per 100 g, raw iceberg lettuce provides just 13 kcal, 1 g of protein, 0 g of fat and 1.9 g of carbohydrates, with 0.9 g of dietary fibre. It contributes 170 mg of potassium, 47 mcg of folate and 24.1 mcg of vitamin K per 100 g. No glycemic index value is established for iceberg lettuce, likely due to its negligible carbohydrate load. It is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in iceberg lettuce?
Iceberg lettuce contains just 13 kcal per 100 g, making it one of the lowest-calorie vegetables available. A generous cup of shredded iceberg (around 70 g) comes in at under 10 kcal.
How much folate is in iceberg lettuce?
Iceberg lettuce provides 47 mcg of folate per 100 g. That represents a meaningful contribution toward the typical adult daily reference intake of 400 mcg, especially when eaten in larger portions as a salad base.
Is iceberg lettuce keto-friendly?
Yes, iceberg lettuce is well suited to a keto diet. With only 1.9 g of carbohydrates per 100 g, it adds virtually no carbohydrate load and is explicitly included in the keto-compatible diet list.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 13.0 kcal |
| Protein | 1.0 g |
| Fat | 0 g |
| Carbs | 1.9 g |
| Sugars | 1.9 g |
| Fiber | 0.90 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 18.0 mg |
| Iron | 0.40 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 21.0 mg |
| Potassium | 170 mg |
| Sodium | 12.0 mg |
| Zinc | 0.20 mg |
| Copper | 0.030 mg |
| Manganese | 0.13 mg |
| Selenium | 0 mcg |
| Iodine | 0.20 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 9.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.20 mg |
| Vitamin K | 24.1 mcg |
| Thiamin (B1) | 0.040 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.10 mg |
| Pantothenic acid (B5) | 0.091 mg |
| Vitamin B6 | 0.040 mg |
| Folate (B9) | 47.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 6.7 mg |
