Raw Lettuce Iceberg
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 1.63 g | 1% |
| Net Carbohydrates | 0.97 g | 0% |
| Sugars | 1.08 g | 3% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0.66 g | 2% |
| Protein | 0.5 g | 1% |
| Total Fat | 0.08 g | 0% |
| Saturated Fat | 0.01 g | 0% |
| Monounsaturated Fat | 0 g | - |
| Polyunsaturated Fat | 0.04 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 13.8 mcg | 2% |
| Vitamin C | 1.54 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 5.5 mg | 0% |
| Potassium | 77.55 mg | 2% |
| Calcium | 9.9 mg | 1% |
| Magnesium | 3.85 mg | 1% |
| Iron | 0.23 mg | 1% |
| Zinc | 0.08 mg | 1% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
2%
Vitamin C
2%
Vitamin D
0%
Vitamin E
0.7%
Vitamin K
11%
Vitamin B1
2%
Vitamin B2
1%
Vitamin B3
0.4%
Vitamin B5
1%
Vitamin B6
1%
Vitamin B7
-
Vitamin B9
4%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
0.8%
Iron
1%
Magnesium
0.9%
Phosphorus
0.9%
Potassium
2%
Sodium
0.2%
Zinc
0.8%
Copper
2%
Manganese
3%
Selenium
0.1%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.5%
Isoleucine
0.7%
Valine
0.8%
Lysine
0.5%
Tryptophan
1%
Threonine
1%
Phenylalanine
1%
Methionine
0.4%
Histidine
0.5%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 8 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 min
Jogging
< 1 min
Cycling
< 1 min
Walking
2 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Iceberg lettuce is primarily recognized for its high water content, making it a hydrating food that is also notably low in calories. Observational evidence suggests it provides essential nutrients such as vitamins A and K, folate, and dietary fiber, which may support eye health, blood clotting, and digestive function, according to WebMD and Medical News Today. While often considered less nutrient-dense than some other leafy greens, its overall composition, including antioxidants, may contribute to weight management and immune function, as noted by Healthline.
1. Iceberg Lettuce: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Iceberg lettuce provides essential nutrients such as Vitamin K for blood clotting, Vitamin A for eye health, and Folate for fetal development, while being a low-calorie option that can serve as a "bridge food" to increase vegetable intake.
Read More: https://www.webmd.com/diet/health-benefits-iceberg-lettuce
2. Hydrating Foods: 20 Examples and Their Benefits
Source: Medical News Today, 2019
Summary: Iceberg lettuce, with its water content, serves as an excellent hydrating food, providing fiber, vitamins A and K, potassium, and zinc, despite being less nutrient-dense than some other leafy greens.
3. Iceberg Lettuce: Nutrition, Benefits, and How to Use It
Source: Medical News Today, 2020
Summary: Iceberg lettuce provides vitamin K, folate, and dietary fiber, contributing to increased fiber and water intake in a healthy diet, but requires strict hygiene and refrigeration practices to prevent foodborne illness.
Read More: https://www.medicalnewstoday.com/articles/iceberg-lettuce
4. Cabbage Vs. Lettuce: What’S the Difference?
Source: Healthline, 2019
Summary: Iceberg lettuce, while low in calories and providing fiber, vitamins, minerals, and antioxidants, is generally less nutritious than green cabbage, which offers higher levels of these beneficial compounds and has distinct culinary applications.
Read More: https://www.healthline.com/nutrition/cabbage-vs-lettuce
5. Is Lettuce Good for You?
Source: Cleveland Clinic
Summary: Iceberg lettuce, as a type of lettuce, contributes to hydration due to its high water content and provides beneficial nutrients like vitamin K, lutein, and folate, which are associated with antioxidant properties and potential memory loss prevention.
Read More: https://health.clevelandclinic.org/benefits-of-lettuce
