Calories in Iceberg lettuce, raw
Generic food Raw Vegetables
Iceberg lettuce, raw contains 14 kcal per 100 g. A typical serving of 1 leaf, medium (8 g) provides about 1 kcal.
Roughly 71% of its calories come from carbohydrates, with 22% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20% of the Daily Value for Vitamin K.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 14 kcal | |
| Total fat C | 0.14 g | 0.2% |
| Saturated fat C | 0.018 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 10 mg | 0.4% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 2 g | |
| Protein C | 0.9 g | 2% |
| Vitamin A ? | 25 µg | 3% |
| Vitamin C C | 2.8 mg | 3% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.18 mg | 1% |
| Vitamin K M | 24.1 µg | 20% |
| Thiamin (B1) C | 0.041 mg | 3% |
| Riboflavin (B2) C | 0.025 mg | 2% |
| Niacin (B3) C | 0.12 mg | 0.8% |
| Pantothenic acid (B5) C | 0.091 mg | 2% |
| Vitamin B6 C | 0.042 mg | 2% |
| Folate (B9) C | 29 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 6.7 mg | 1% |
| Calcium C | 18 mg | 1% |
| Iron C | 0.41 mg | 2% |
| Magnesium C | 7 mg | 2% |
| Phosphorus C | 20 mg | 2% |
| Potassium C | 141 mg | 3% |
| Zinc C | 0.15 mg | 1% |
| Copper C | 0.025 mg | 3% |
| Manganese C | 0.13 mg | 5% |
| Selenium C | 0.1 µg | 0.2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 22%
- Carbohydrates 71%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.9 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber1.2 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.14 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.018 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium10 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal6.4 gprotein density, useful for comparing foods with different calorie levels
- Water95.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.006 g |
|---|---|
| Polyunsaturated fat C | 0.074 g |
Sugars and starch (6)
| Sucrose C | 0.05 g |
|---|---|
| Glucose C | 0.91 g |
| Fructose C | 1 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.009 g |
|---|---|
| Threonine C | 0.025 g |
| Isoleucine C | 0.018 g |
| Leucine C | 0.025 g |
| Lysine C | 0.024 g |
| Methionine C | 0.005 g |
| Cystine C | 0.005 g |
| Phenylalanine C | 0.023 g |
| Tyrosine C | 0.007 g |
| Valine C | 0.024 g |
| Arginine C | 0.015 g |
| Histidine C | 0.009 g |
| Alanine C | 0.025 g |
| Aspartic acid C | 0.13 g |
| Glutamic acid C | 0.19 g |
| Glycine C | 0.015 g |
| Proline C | 0.01 g |
| Serine C | 0.025 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.021 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.016 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.004 g |
| PUFA 18:3 ? | 0.052 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (14)
| Beta-carotene M | 299 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 277 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 4 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0.09 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0.01 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Sterols (1)
| Phytosterols ? | 10 mg |
|---|
Other components (13)
| Water C | 95.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.36 g |
| Theobromine Z | 0 mg |
| Energy C | 58 kJ |
| Vitamin A, IU ? | 502 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 29 µg |
| Betaine M | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Iceberg lettuce
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce, butterhead (includes boston and bibb types), raw Raw | 13 | 1.4 g | 2.2 g | 0.22 g |
| Lettuce, red leaf, raw Raw | 13 | 1.3 g | 2.3 g | 0.22 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Lettuce, green leaf, raw Raw | 15 | 1.4 g | 2.9 g | 0.15 g |
| Lettuce, iceberg, raw Raw | 15 | 0.74 g | 3.4 g | 0.074 g |
| Lettuce, romaine, green, raw Raw | 18 | 0.98 g | 4.1 g | 0.071 g |
| Lettuce, leaf, red, raw Raw | 15 | 0.88 g | 3.3 g | 0.11 g |
| Lettuce, leaf, green, raw Raw | 19 | 1.1 g | 4.1 g | 0.16 g |
| Lettuce, raw Raw | 20 | 0.92 g | 3.7 g | 0.1 g |
| Lettuce, Boston, raw Raw | 18 | 0.88 g | 3.3 g | 0.11 g |
| Lettuce, arugula, raw Raw | 25 | 2.6 g | 3.7 g | 0.66 g |
| Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing | 24 | 1.1 g | 4.6 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Romaine lettuce, raw vs Iceberg lettuce, rawGreen bell pepper, raw vs Iceberg lettuce, rawCucumber, with peel, raw vs Iceberg lettuce, rawIceberg lettuce, raw vs Zucchini, rawIceberg lettuce, raw vs Tomato, red, ripe, rawCelery, raw vs Iceberg lettuce, raw
Frequently asked questions
How many calories are in raw iceberg lettuce?
100 g of raw iceberg lettuce has 14 kcal. 1 leaf, medium (8 g): about 1 kcal. 1 leaf, small (5 g): about 1 kcal. 1 leaf, large (15 g): about 2 kcal.
How much protein is in raw iceberg lettuce?
Raw iceberg lettuce contains 0.9 g of protein per 100 g (2% of the 50 g Daily Value), or 0.072 g in 1 leaf, medium (8 g). About 22% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in raw iceberg lettuce?
Raw iceberg lettuce has 3 g of total carbohydrates per 100 g, including 1.2 g of fiber and 2 g of sugars.
How much fat is in raw iceberg lettuce?
Raw iceberg lettuce contains 0.14 g of fat per 100 g, of which 0.018 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw iceberg lettuce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw iceberg lettuce?
100 g contains 10 mg of sodium, 0.4% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169248. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Lettuce, iceberg (includes crisphead types), raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.