Shereen Lehman, MS, is a healthcare journalist and fact checker. She has actually co-authored two publications for the popular Dummies series (as Shereen Jegtvig)." data-inline-tooltip="true">Shereen Lehman, MS

Marisa Moore is a registered dietitian nutritionist through a BS in nutrition science and also MBA in marketing. She is likewise the founder that Marisa Moore Nutrition.

You are watching: How many calories in 1 cup of iceberg lettuce


No lettuce to add crispnessto a salad, burger, or taco favor iceberg lettuce. Return iceberg lettuce is popular, it"s no mystery that the nutritional top quality pales in to compare to several of the darker lettuce varieties.

If you've wondered whether it's precious eating iceberg lettuce at all, the answer is yes. Iceberg has several advantageous qualities, consisting of its high water content, the might help you rethink your opinion the iceberg.

Iceberg Lettuce Nutrition facts

One cup the shredded iceberg lettuce (72g) gives 10 calories, 0.6g the protein, 2g of carbohydrates, and 0.1g of fat. Iceberg lettuce is a an excellent source that vitamin K, fiber, and also potassium. The following nutrition information is detailed by the USDA.

Calories: 10Fat: 0.1gSodium: 7.2mgCarbohydrates: 2.1gFiber: 0.9gSugars: 1.4gProtein: 0.6gVitamin K: 17.4mcg


Because iceberg lettuce has actually such a high water content, over there are simply 2.1 grams of carbohydrate in a one-cup serving, follow to the USDA. About 0.9 grams come indigenous fiber and also 1.4 grams from natural sugar.


Iceberg lettuce by itself has only a trace amount of fat. Of course, including dressings or salad toppings start to increase the fat contents of her meal.

Vitamins and Minerals

Although not as high in vitamins and also minerals together darker irpari greens, iceberg lettuce has more to market than it commonly gets credit transaction for. The is naturally low in sugar and sodium and also provides a little amount (about 1%) the the everyday value because that calcium, iron, and also potassium. It additionally offers minimal amounts of folate, vitamin K, and vitamin C.


One cup the shredded iceberg lettuce (72g) provides 10 calories, 71% of i beg your pardon come from carbs, 24% indigenous protein, and also 6% from fat.

Iceberg lettuce is a low-calorie, water-rich vegetables that makes a nutritious base for salads. Iceberg lettuce contains vitamin K, vitamin C, folate, and potassium.

health Benefits

Don't underestimate the benefits of a hearty part of iceberg lettuce. This well-liked, readily easily accessible veggie can promote an excellent health.

Aids healthy Weight monitoring

Iceberg lettuce is a volumetric food, an interpretation you have the right to eat a large portion that it without racking up extra calories. Iceberg lettuce renders a great filler or base for higher-calorie foods, including a satisfying crunch.

Use iceberg lettuce in location of bread or cake to do tuna roll-ups and also taco boats. By visually pour it until it is full up her plate, iceberg lettuce deserve to reduce the feeling of deprivation that can make weight loss efforts much more difficult.

support Diabetes monitoring

Lettuce is a nonstarchy vegetable, which is just one of the best food teams for managing diabetes. A cup of life iceberg lettuce is considered one serving, and also the American Diabetes Association proposal a minimum of 3 come 5 servings of non-starchy vegetables every day.

The short carbohydrate contents of iceberg lettuce makes it one ideal selection because that won't significantly impact blood sugar. Loading up on non-starchy veggies can aid crowd the end cravings because that less healthy food choices.

boosts Hydration

Lettuce is end 90% water, and also iceberg lettuce has actually one of the higher counts among leafy greens. Continuing to be hydrated isn't just about the water girlfriend drink, as you additionally absorb water v the fruits and vegetables friend eat. Include iceberg to her summertime menu for an added boost of hydration.

promotes Heart wellness

Getting a variety of fruits and also vegetables is a cornerstone that heart-healthy eating. Back iceberg lettuce isn"t as nutrient-dense as part darker greens, the still provides vital nutrients because that heart health, including folate, vitamin C, and also potassium.

Iceberg lettuce is short in sodium, particularly when compared to an ext processed foods that it can stand in because that (like wraps, crackers, or crunchy chips). Adhering to a low-sodium eating plan made increase of entirety foods helps save blood push levels down, protecting her heart in the lengthy term.


Most lettuce allergies are characterized as lipid carry protein sensitization (LPS). In those through LPS, lettuce can produce severe allergy reactions, consisting of anaphylaxis. This condition involves sensitivities come a range of tree foods and also pollens rather of simply an allergy to lettuce alone.

Commonly co-existing allergens encompass peach, mugwort, and also tree nuts. If you doubt an allergy to lettuce, see an allergist because that formal testing and also evaluation.

Adverse effects

Iceberg lettuce is i can not qualify to impact any medications since it go not administer a concentrated source of nutrients, particularly when eaten raw. The just potential negative side effect of eat too much iceberg lettuce in a short duration of time is momentary digestive discomfort.


Iceberg lettuce is likewise called crisphead. There are numerous iceberg varieties, including an excellent Lakes, Crispino, Ithaca, Keeper, Raider, and Maverick.

as soon as It's ideal

When shopping for iceberg lettuce in the develop department, look because that heads of iceberg that appear fresh, through green and crisp-looking leaves—not brown or limp. You have to see tightly wrapped iceberg leaves creating a solid, round shape. Avoid lettuce the looks slimy or past its prime.

Storage and also Food security

Don't wash or chop lettuce till you're ready to usage it due to the fact that the breakable leaves tend to oxidize and also turn brown quickly. Store entirety heads of iceberg lettuce in the coldest part of the refrigerator, whereby they will keep for around 2 weeks.

While you deserve to purchase whole heads, pre-washed and also shredded iceberg lettuce is also sold in plastic bags, often combined with carrots or other species of greens. If a bag of lettuce says on the brand that it's been prewashed, friend don't must rewash it prior to using it.

Otherwise, rinse lettuce under to run water and pat the dry prior to eating. A prepped bag that lettuce will certainly last for a couple of days in the refrigerator. Once opened, you'll want to use it increase quickly.

how to Prepare

There's a simple trick come removing the main point of iceberg lettuce the holds the pipeline together. Simply host the head of lettuce 6–8 inches over the kitchen countertop and also slam it down core-first.

This loosens the leaves, allowing you to grab the core through one hand and twist that out. Next, separate and also rinse the leaves under running water prior to drying.

The best-known salad make with iceberg lettuce is the wedge salad, which attributes a 4 minutes 1 of a head of iceberg topped with blue cheese dressing and crumbled bacon. To boost the nutritional content of her salad, sprinkle top top crunchy seed or nuts or add extra veggies, and limit creamy dressings.

Since iceberg lettuce is all crunch and small flavor, it"s straightforward to incorporate into salads with various other greens and also vegetables. Do iceberg lettuce the base for a easy dressedmain course salad loaded v fresh veggies and lean protein.

You can also use iceberg lettuce together an alternative to buns and wraps by pack it through sandwich ingredients or even a burger. Experiment through iceberg to aid lighten up several of your favourite meals.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to assistance the truth within our articles. Check out our editorial process to learn an ext about how we fact-check and also keep our content accurate, reliable, and also trustworthy.

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