Vegetables and Vegetable Products

Lettuce, iceberg (includes crisphead types), raw

100 grams of lettuce (iceberg (includes crisphead types), raw) has 14 calories, 0.9 g of protein, 0.14 g of total fat and 3 g of carbohydrate, including 1.2 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 169248Lactuca sativa var. capitata

Amount

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Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories14

Amount% Daily Value*

  • Total fat 0.14 g 0%
  • Saturated fat 0.02 g 0%
  • Trans fat 0 g
  • Monounsaturated fat 0.01 g
  • Polyunsaturated fat 0.07 g
  • Cholesterol 0 mg 0%
  • Sodium 10 mg 0%
  • Total carbohydrate 3 g 1%
  • Dietary fiber 1.2 g 4%
  • Total sugars 2 g
  • Protein 0.9 g 2%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

14

Protein

0.9g

Total fat

0.14g

Carbohydrate

3g

Protein supplies about 26% of the calories in this food, using 4 calories per gram of protein. It has 10 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

NutrientAmount% Daily ValueDaily Value
Vitamin A (RAE)25 mcg3%900 mcg
Vitamin C2.8 mg3%90 mg
Vitamin D0 mcg0%20 mcg
Vitamin E0.18 mg1%15 mg
Vitamin K24.1 mcg20%120 mcg
Thiamin (B1)0.04 mg3%1.2 mg
Riboflavin (B2)0.03 mg2%1.3 mg
Niacin (B3)0.12 mg1%16 mg
Vitamin B60.04 mg2%1.7 mg
Folate29 mcg7%400 mcg
Vitamin B120 mcg0%2.4 mcg
Choline6.7 mg1%550 mg
Calcium18 mg1%1,300 mg
Iron0.41 mg2%18 mg
Potassium141 mg3%4,700 mg
Magnesium7 mg2%420 mg
Phosphorus20 mg2%1,250 mg
Zinc0.15 mg1%11 mg
Copper0.03 mg3%0.9 mg
Selenium0.1 mcg0%55 mcg
Water95.6 g——
Caffeine0 mg——

Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for lettuce (iceberg (includes crisphead types), raw), with their weight in grams and the calories in each.

PortionWeightCaloriesProtein
1 cup shredded72 g100.65 g
1 cup, chopped (1/2" pieces, loosely packed)57 g80.51 g
1 head, large755 g1066.8 g
1 head, medium (6" dia)539 g754.9 g
1 head, small324 g452.9 g
1 leaf, large15 g20.14 g
1 leaf, medium8 g10.07 g
1 leaf, small5 g10.05 g
1 NLEA Serving89 g120.8 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

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Sources

  • U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 169248 (fdc.nal.usda.gov), published Apr 1, 2019.
  • FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
  • USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.