Food · Vegetables and Vegetable Products
Iceberg lettuce nutrition facts
A typical portion of iceberg lettuce (1 NLEA Serving; 89 g, raw) has 10 calories and less than 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 14 calories (raw) to 14 (raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Lettuce, iceberg (includes crisphead types), raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.9g
- more than 15% of 8,218 USDA reference foods
- Calories per 100 g
- 14
- more than 2% of reference foods
- Sodium per 100 g
- 10mg
- more than 18% of reference foods
1 NLEA Serving weighs 89 g in USDA's record for Lettuce, iceberg (includes crisphead types), raw (FDC 169248).
Where the calories come from: 71% carbohydrate, 8% fat and 22% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K21 µg in 1 NLEA Serving (89 g), 18% of the Daily Value
Source: USDA FoodData Central (FDC 169248), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of iceberg lettuce USDA describes
Raw has the most calories per 100 g (14); the fewest: Iceberg (includes crisphead… (14)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Lettuce, iceberg (includes crisphead types), raw | 14 | 0.9 g | 0.1 g | 10 mg |
| Lettuce, iceberg, raw | 14 | 0.7 g | 0.1 g | 16 mg |
Every nutrient in this record (103)
The portion is 1 NLEA Serving (89 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.80 g | 0.90 g | 2% |
| Total lipid (fat) | 0.12 g | 0.14 g | 0% |
| Carbohydrate, by difference | 2.64 g | 2.97 g | 1% |
| Ash | 0.32 g | 0.36 g | |
| Energy | 12.5 kcal | 14.0 kcal | |
| Sucrose | 0.045 g | 0.050 g | |
| Glucose | 0.81 g | 0.91 g | |
| Fructose | 0.89 g | 1.00 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 85.1 g | 95.6 g | |
| Total Sugars | 1.75 g | 1.97 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.07 g | 1.20 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.016 g | 0.018 g | 0% |
| Fatty acids, total monounsaturated | 0.0053 g | 0.0060 g | |
| Fatty acids, total polyunsaturated | 0.066 g | 0.074 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 16.0 mg | 18.0 mg | 1% |
| Iron, Fe | 0.36 mg | 0.41 mg | 2% |
| Magnesium, Mg | 6.23 mg | 7.00 mg | 1% |
| Phosphorus, P | 17.8 mg | 20.0 mg | 1% |
| Potassium, K | 125 mg | 141 mg | 3% |
| Sodium, Na | 8.90 mg | 10.0 mg | 0% |
| Zinc, Zn | 0.13 mg | 0.15 mg | 1% |
| Copper, Cu | 0.022 mg | 0.025 mg | 2% |
| Manganese, Mn | 0.11 mg | 0.13 mg | 5% |
| Selenium, Se | 0.089 µg | 0.10 µg | 0% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 22.3 µg | 25.0 µg | 2% |
| Carotene, beta | 266 µg | 299 µg | |
| Carotene, alpha | 3.56 µg | 4.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.16 mg | 0.18 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 247 µg | 277 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.080 mg | 0.090 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.0089 mg | 0.010 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 2.49 mg | 2.80 mg | 3% |
| Thiamin | 0.036 mg | 0.041 mg | 3% |
| Riboflavin | 0.022 mg | 0.025 mg | 2% |
| Niacin | 0.11 mg | 0.12 mg | 1% |
| Pantothenic acid | 0.081 mg | 0.091 mg | |
| Vitamin B-6 | 0.037 mg | 0.042 mg | 2% |
| Folate, total | 25.8 µg | 29.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 5.96 mg | 6.70 mg | 1% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 21.4 µg | 24.1 µg | 18% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 25.8 µg | 29.0 µg | |
| Folate, DFE | 25.8 µg | 29.0 µg | 6% |
| Betaine | 0.089 mg | 0.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.0080 g | 0.0090 g | |
| Threonine | 0.022 g | 0.025 g | |
| Isoleucine | 0.016 g | 0.018 g | |
| Leucine | 0.022 g | 0.025 g | |
| Lysine | 0.021 g | 0.024 g | |
| Methionine | 0.0044 g | 0.0050 g | |
| Cystine | 0.0044 g | 0.0050 g | |
| Phenylalanine | 0.020 g | 0.023 g | |
| Tyrosine | 0.0062 g | 0.0070 g | |
| Valine | 0.021 g | 0.024 g | |
| Arginine | 0.013 g | 0.015 g | |
| Histidine | 0.0080 g | 0.0090 g | |
| Alanine | 0.022 g | 0.025 g | |
| Aspartic acid | 0.11 g | 0.13 g | |
| Glutamic acid | 0.17 g | 0.19 g | |
| Glycine | 0.013 g | 0.015 g | |
| Proline | 0.0089 g | 0.010 g | |
| Serine | 0.022 g | 0.025 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.014 g | 0.016 g | |
| SFA 18:0 | 0.0018 g | 0.0020 g | |
| MUFA 18:1 | 0.0036 g | 0.0040 g | |
| PUFA 18:2 | 0.019 g | 0.021 g | |
| PUFA 18:3 | 0.046 g | 0.052 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.00089 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 8.90 mg | 10.0 mg |
Source: USDA FoodData Central, FDC 169248: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in iceberg lettuce?
10 in 1 NLEA Serving (89 g) of raw; 14 to 14 per 100 g across USDA's descriptions.
How much protein is in iceberg lettuce?
less than 1g in 1 NLEA Serving; 0.9 g per 100 g.
How much sodium is in iceberg lettuce?
10mg in 1 NLEA Serving; 10 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov