Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Iceberg lettuce contains 17 kcal and 0.7 g of protein per 100 g, making it a low-calorie option for salads. Pair it with protein-rich foods like grilled chicken or beans to create a balanced meal.

An assortment of fresh vegetables on a wooden table, perfect for healthy cooking.
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Lettuce, iceberg, raw

🔥 17 Calories
💪 0.7g Protein
⚡ 3.4g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Lettuce, iceberg, raw
Energy density
Light
17 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 79% Carbohydrates · 5% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in vitamin KLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

17
kcal/100g
Protein
0.7g
Carbohydrates
3.4g
Fat
0.1g
Glycemic Index:
15

About Lettuce, iceberg, raw

Iceberg lettuce, a crisp and refreshing leafy vegetable, is a popular salad green known for its pale green color and crunchy texture. Originating in the Mediterranean region, it gained popularity in the United States in the early 20th century and has since become a staple in salads, sandwiches, and wraps around the globe. Its mild flavor makes it an ideal base for various dishes, complementing a wide array of ingredients.

Nutritionally, iceberg lettuce is low in calories, making it an excellent choice for weight management. It contains about 17 calories per 100 grams, along with small amounts of protein, carbohydrates, and fats. Iceberg lettuce is particularly high in water content, aiding hydration, and offers essential vitamins and minerals, including vitamin C and potassium. Its versatility allows it to be enjoyed raw in salads or as a crunchy topping in various dishes.

Health Benefits

Promotes hydration due to high water content.
Low in calories, supporting weight loss efforts.
Rich in vitamin C, boosting the immune system.
Contains antioxidants that help reduce oxidative stress.
Good source of dietary fiber, aiding digestion.
Supports heart health with potassium content.
May help in maintaining healthy skin due to vitamin A.
Can aid in reducing blood pressure levels.
Low in cholesterol, suitable for heart-healthy diets.
May contribute to improved eye health.

Recommended Food Pairings

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Tomatoes - their acidity complements the crunchiness of lettuce.
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Cucumbers - enhance freshness and add hydration.
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Carrots - provide a sweet contrast and additional nutrients.
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Chicken - adds protein and makes a balanced meal.
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Avocado - combines healthy fats with a creamy texture.

How to Consume

Serving size
Recommended serving is 150g, approximately 2 cups.
Frequency
Recommended frequency is 2-3 times per week.
  • •Use fresh in salads for maximum crunch and nutrition.
  • •Chop and mix with other greens for varied textures.
  • •Add to sandwiches or wraps for added freshness.
  • •Pair with dressings to enhance flavor without adding many calories.
  • •Use as a base for grilled meats or seafood for a healthy meal.

Selection & Storage

How to choose:

  • ✓Select heads that are firm and heavy for their size.
  • ✓Look for vibrant, crisp leaves without brown spots or wilting.
  • ✓Avoid heads that feel loose or appear puffy.
  • ✓Check for freshness by smelling for a clean, earthy scent.
Storage
Store in the refrigerator at a temperature of 0-4°C with high humidity.
Shelf life
Lasts about 5-7 days refrigerated; can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with certain digestive disorders may experience bloating.
  • ⚠️Those allergic to lettuce should avoid consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to fiber content.
  • ⚠️Always wash thoroughly to remove pesticides and contaminants.

Frequently Asked Questions

How many calories does Lettuce, iceberg, raw have?

Iceberg lettuce contains approximately 17 calories per 100 grams, making it one of the lowest-calorie vegetables available. It is an excellent choice for those seeking to maintain or lose weight while still enjoying a nutritious diet.

Is Lettuce, iceberg, raw healthy?

Yes, iceberg lettuce is healthy as it is low in calories and rich in water content, which helps with hydration. It also provides essential nutrients such as vitamin C, potassium, and dietary fiber, which contribute to overall health and well-being.

How should Lettuce, iceberg, raw be stored?

Lettuce should be stored in the refrigerator at temperatures between 0-4°C. It is best kept in a perforated plastic bag or wrapped in a damp paper towel to maintain humidity, which helps keep the leaves crisp.

What are the benefits of eating Lettuce, iceberg, raw?

Eating iceberg lettuce offers numerous benefits including promoting hydration, aiding digestion due to its fiber content, and providing essential vitamins like vitamin C that support the immune system. Its low-calorie count makes it ideal for weight management.

How much Lettuce, iceberg, raw can I eat per day?

While there is no strict limit, a recommended daily portion is around 150-200 grams, or about 2-3 cups. This amount allows you to enjoy the benefits of lettuce without overindulging.

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