Iceberg lettuce
Lettuce, iceberg (includes crisphead types), raw
Nutrition Facts & Macros
| Amount Per Serving | ||
|---|---|---|
| Calories 30 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Monounsaturated Fat 0g | ||
| Polyunsaturated (PUFA) 0.4g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 54mg | 2% | |
| Total Carbohydrate 6g | 2% | |
| Dietary Fiber 6g | 23% | |
| Sugar 11g | ||
| Alcohol 0g | ||
| Protein 2g | 1% | |
| Vitamin C 15mg | 17% | |
| Vitamin D 0IU | 0% | |
| Iron 2.2mg | 12% | |
| Calcium 97mg | 7% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.2mg | 13% | |
| Vitamin K 130mcg | 130% | |
| Vitamin E 1mg | 6% | |
| Vitamin A 2706IU | 54% | |
| Folate 156mcg | 39% | |
| Potassium 760mg | 16% | |
| Magnesium 38mg | 9% | |
| Zinc 0.8mg | 7% | |
| Niacin 0.7mg | 3% | |
| Riboflavin 0.1mg | 10% | |
| Thiamin 0.2mg | 18% | |
| Phosphorus 108mg | 9% | |
| Selenium 1mcg | 1% | |
| Manganese 0.7mg | 29% | |
| Copper 0.1mg | 15% | |
| Choline 36mg | 7% | |
| Pantothenic acid 0.5mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Macronutrient Profile
Other Nutrients
| Ash | 1.9g | |
|---|---|---|
| Sucrose | 0.3g | |
| Glucose (dextrose) | 4.9g | |
| Fructose | 5.4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Water | 515.5g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 312.6kJ | |
| Galactose | 0g | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 134.8mcg | |
| Carotene, beta | 1611.6mcg | |
| Carotene, alpha | 21.6mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 1493mcg | |
| Tocopherol, beta | 0mg | |
| Tocopherol, gamma | 0.5mg | |
| Tocopherol, delta | 0mg | |
| Tocotrienol, alpha | 0.1mg | |
| Tocotrienol, beta | 0mg | |
| Tocotrienol, gamma | 0mg | |
| Tocotrienol, delta | 0mg | |
| Dihydrophylloquinone | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 156.3mcg | |
| Folate, DFE | 156.3mcg | |
| Betaine | 0.5mg | |
| Tryptophan | 0g | |
| Threonine | 0.1g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Cystine | 0g | |
| Phenylalanine | 0.1g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |
| Arginine | 0.1g | |
| Histidine | 0g | |
| Alanine | 0.1g | |
| Aspartic acid | 0.7g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
| Phytosterols | 53.9mg | |
Iceberg lettuce FAQ
Table of Contents
Is iceberg lettuce keto?
Yes, iceberg lettuce is suitable for a ketogenic diet given its low carbohydrate content. A 1-cup serving contains only around 2 grams of carbs, which is a minimal amount compared to the typical daily carb limit of 20-50 grams on a keto diet.
Does iceberg lettuce contain fiber?
Yes, iceberg lettuce does contain fiber, approximately 1.2 grams per cup. It's not a high source since adults should aim to ingest 25 to 30 grams of fiber per day, as recommended by the American Heart Association.
Is iceberg lettuce high in iron?
No, iceberg lettuce is not high in iron. One cup of iceberg lettuce provides only about 0.2 mg of iron, a small fraction of the recommended daily intake which is 18 mg for women aged 18-50 and 8 mg for men and women outside this age range.
Is iceberg lettuce low in potassium?
Iceberg lettuce contains a moderate amount of potassium, with approximately 87 mg per one cup serving. The recommended daily intake of potassium for adults is 4,700 mg, so iceberg lettuce can contribute to this requirement but is not particularly high in potassium.
Is iceberg lettuce high in histamine?
No, iceberg lettuce is not high in histamine. In fact, it is considered to be low in this compound. Histamine is not a nutrient that is usually measured in foods but is known to be present in higher amounts in certain types of foods like fermented foods, aged cheeses, and alcoholic beverages.
Is iceberg lettuce low FODMAP?
Yes, according to the Monash University, which is the leading authority on the Low FODMAP Diet, iceberg lettuce is considered low FODMAP. FODMAPs are certain types of carbohydrates that are not easily absorbed by the intestine which can lead to symptoms in people with Irritable Bowel Syndrome.
Does iceberg lettuce contain Vitamin K?
Yes, iceberg lettuce is a source of Vitamin K. It contains around 24 micrograms per 100 grams. The recommended daily intake for adults is 90 to 120 micrograms. So, a large serving would provide a considerable proportion of the recommended daily amount.
Is iceberg lettuce gluten free?
Yes, iceberg lettuce is naturally gluten-free. Gluten is a type of protein found in grains like wheat, rye, and barley. Iceberg lettuce is a vegetable and doesn't contain any of these grains, so people with gluten intolerance or celiac disease can safely consume it.