Iceberg lettuce vs leeks: which is healthier?

They are about equally nutrient-dense: iceberg lettuce scores 79/100 and leeks 78/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Iceberg lettuce

79/100High nutrient density

14 kcal per 100 g. 1 cup shredded: 72 g

Leeks

78/100High nutrient density

61 kcal per 100 g. 1 leek: 89 g

Which to pick for your goal

Fewer caloriesIceberg lettuce14 vs 61 kcal per 100 g
More proteinLeeks0.9 vs 1.5 g per 100 g
More fiberLeeks1.2 vs 1.8 g per 100 g
Less sugarIceberg lettuce2 vs 3.9 g per 100 g
More potassiumLeeks141 vs 180 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Iceberg lettuce, 100 g	Leeks, 100 g	Iceberg lettuce, 72 g	Leeks, 89 g
Calories	14 kcal	61 kcal	10 kcal	54 kcal
Protein	0.9 g	1.5 g	0.6 g	1.3 g
Carbohydrates	3 g	14 g	2.1 g	13 g
Sugars	2 g	3.9 g	1.4 g	3.5 g
Fiber	1.2 g	1.8 g	0.9 g	1.6 g
Fat	0.1 g	0.3 g	0.1 g	0.3 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	2.8 mg	12 mg	2 mg	11 mg
Vitamin A	25 µg	83 µg	18 µg	74 µg
Potassium	141 mg	180 mg	102 mg	160 mg
Iron	0.4 mg	2.1 mg	0.3 mg	1.9 mg
Calcium	18 mg	59 mg	13 mg	53 mg
Magnesium	7 mg	28 mg	5 mg	25 mg
Sodium	10 mg	20 mg	7.2 mg	18 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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