How healthy is iceberg lettuce?

Q: How many calories are in iceberg lettuce?

100 g of iceberg lettuce has 14 kcal. A typical portion, 1 cup shredded (72 g), has about 10 kcal.

Q: How much protein is in iceberg lettuce?

Iceberg lettuce has 0.9 g of protein per 100 g, or about 0.6 g in 1 cup shredded.

Q: Is iceberg lettuce good for weight loss?

Iceberg lettuce is low in calories (14 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Is iceberg lettuce healthy? Yes, for most people. Iceberg lettuce scores 79/100 on the HowHealthyIs Score: 100 g provides 14 kcal. Iceberg is crisp and hydrating, but it carries fewer vitamins than darker lettuces. Source: USDA FoodData Central.

Low calorie

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Iceberg lettuce ranks higher than 79% of them.

Counts in favor (% daily value per 100 kcal)

Fiber21%
Vitamin C16%
Potassium15%
Vitamin A14%
Iron11%
Protein9%
Magnesium8%
Calcium7%
Vitamin E6%

Counts against

Saturated fat0%
Added sugars0%
Sodium2%

Raw NRF9.3: 108 minus 3 = 105. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in iceberg lettuce?

Your amount

Calories10kcal

Protein0.6g

Carbohydrates2.1g

Fat0.1g

Fiber0.9g

Sugars1.4g

Nutrition facts for iceberg lettuce. Per 100 g and for the selected portion (72 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	14 kcal	10 kcal
Protein	0.9 g	0.6 g	1%
Carbohydrates	3 g	2.1 g	1%
Fiber	1.2 g	0.9 g	3%
Sugars	2 g	1.4 g
Added sugars	0 g	0 g	0%
Fat	0.1 g	0.1 g	0%
Saturated fat	<0.1 g	<0.1 g	0%
Vitamins
Vitamin A	25 µg	18 µg	2%
Vitamin C	2.8 mg	2 mg	2%
Vitamin E	0.2 mg	0.1 mg	1%
Minerals
Calcium	18 mg	13 mg	1%
Iron	0.4 mg	0.3 mg	2%
Potassium	141 mg	102 mg	2%
Magnesium	7 mg	5 mg	1%
Sodium	10 mg	7.2 mg	0%

Source: USDA FoodData Central, "Lettuce, iceberg (includes crisphead types), raw" (FDC 169248). Values rounded.

Why is iceberg lettuce good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

Crunch in burgers and tacos
Mixing with darker greens

What should you watch out for?

Not harmful; just lower in nutrients than romaine, spinach or arugula.

What can you eat instead of iceberg lettuce?

Foods you can use the same way with a higher HowHealthyIs Score.

Romaine lettuce

17 kcal per 100 g

High in vitamin A, Low calorie

Arugula

25 kcal per 100 g

Source of calcium, Source of vitamin C

Spinach

23 kcal per 100 g

100

High in vitamin A, High in vitamin C

How does iceberg lettuce compare?

Common questions about iceberg lettuce

How many calories are in iceberg lettuce?

100 g of iceberg lettuce has 14 kcal. A typical portion, 1 cup shredded (72 g), has about 10 kcal.

How much protein is in iceberg lettuce?

Iceberg lettuce has 0.9 g of protein per 100 g, or about 0.6 g in 1 cup shredded.

Is iceberg lettuce good for weight loss?

Iceberg lettuce is low in calories (14 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Lettuce, iceberg (includes crisphead types), raw", FDC ID 169248. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

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More: Vegetables ranked, foods high in fiber.