Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Lettuce, iceberg (includes crisphead types), raw

Lettuce, iceberg (includes crisphead types), raw nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Lettuce, iceberg (includes crisphead types), raw

Lettuce, iceberg (includes crisphead types), raw
Calories  ⓘ Calories for selected serving 14 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.2 (alkaline)
TOP 24% Vitamin A ⓘHigher in Vitamin A content than 76% of foods
TOP 34% Vitamin C ⓘHigher in Vitamin C content than 66% of foods
TOP 35% Folate, food ⓘHigher in Folate, food content than 65% of foods
TOP 41% Vitamin A ⓘHigher in Vitamin A content than 59% of foods
TOP 41% Beta Carotene ⓘHigher in Beta Carotene content than 59% of foods

Lettuce, iceberg (includes crisphead types), raw calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 14
Calories in 1 cup shredded 10 72 g
Calories in 1 head, large 106 755 g
Calories in 1 head, small 45 324 g
Calories in 1 leaf, large 2 15 g
Calories in 1 leaf, medium 1 8 g
Calories in 1 leaf, small 1 5 g
Calories in 1 NLEA Serving 12 89 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 5.4% 15% 5% 8.6% 12% 1.3% 4.1% 8.3% 16% 0.55%
Calcium: 54mg of 1,000mg 5.4%
Iron: 1.2mg of 8mg 15%
Magnesium: 21mg of 420mg 5%
Phosphorus: 60mg of 700mg 8.6%
Potassium: 423mg of 3,400mg 12%
Sodium: 30mg of 2,300mg 1.3%
Zinc: 0.45mg of 11mg 4.1%
Copper: 0.08mg of 1mg 8.3%
Manganese: 0.38mg of 2mg 16%
Selenium: 0.3µg of 55µg 0.55%
More about mineral coverage chart

Mineral chart - relative view

Calcium
18 mg
TOP 57%
Manganese
0.13 mg
TOP 58%
Potassium
141 mg
TOP 73%
Iron
0.41 mg
TOP 80%
Sodium
10 mg
TOP 85%
Zinc
0.15 mg
TOP 87%
Phosphorus
20 mg
TOP 88%
Magnesium
7 mg
TOP 89%
Copper
0.03 mg
TOP 90%
Selenium
0.1 µg
TOP 96%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 30% 3.6% 0% 9.3% 10% 5.8% 2.3% 5.5% 9.7% 22% 0% 3.7% 60%
Vitamin A: 1506IU of 5,000IU 30%
Vitamin E: 0.54mg of 15mg 3.6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 8.4mg of 90mg 9.3%
Vitamin B1: 0.12mg of 1mg 10%
Vitamin B2: 0.08mg of 1mg 5.8%
Vitamin B3: 0.37mg of 16mg 2.3%
Vitamin B5: 0.27mg of 5mg 5.5%
Vitamin B6: 0.13mg of 1mg 9.7%
Folate: 87µg of 400µg 22%
Vitamin B12: 0µg of 2µg 0%
Choline: 20mg of 550mg 3.7%
Vitamin K: 72µg of 120µg 60%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin A
502 IU
TOP 24%
Vitamin C
2.8 mg
TOP 34%
Folate
29 µg
TOP 42%
Vitamin K
24 µg
TOP 46%
Vitamin B1
0.04 mg
TOP 76%
Vitamin E
0.18 mg
TOP 78%
Vitamin B6
0.04 mg
TOP 82%
Vitamin B2
0.03 mg
TOP 89%
Choline
6.7 mg
TOP 89%
Vitamin B5
0.09 mg
TOP 90%
Vitamin B3
0.12 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

3% 94%
Protein:
Daily Value: 2%
0.9 g of 50 g
0.9 g (2% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 1%
3 g of 300 g
3 g (1% of DV )
Water:
Daily Value: 5%
95.6 g of 2,000 g
95.6 g (5% of DV )
Other:
0.4 g
0.4 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 9.6% 7.1% 3.9% 2.7% 3.4% 1.4% 3.9% 4% 3.9%
Tryptophan: 27mg of 280mg 9.6%
Threonine: 75mg of 1,050mg 7.1%
Isoleucine: 54mg of 1,400mg 3.9%
Leucine: 75mg of 2,730mg 2.7%
Lysine: 72mg of 2,100mg 3.4%
Methionine: 15mg of 1,050mg 1.4%
Phenylalanine: 69mg of 1,750mg 3.9%
Valine: 72mg of 1,820mg 4%
Histidine: 27mg of 700mg 3.9%
More about aminoacid coverage chart

Fat type information

18% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.07 g
More about fat type chart

Carbohydrate type breakdown

3% 46% 51%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 0.91 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Lettuce, iceberg (includes crisphead types), raw

66% 40%
Sugar: 2 g
Fiber: 1.2 g
Other: -0.2 g

All nutrients for Lettuce, iceberg (includes crisphead types), raw per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 14kcal 1% 98% 3.4 times less than OrangeOrange
Protein 0.9g 2% 86% 3.1 times less than BroccoliBroccoli
Fats 0.14g 0% 90% 237.9 times less than CheeseCheese
Vitamin C 2.8mg 3% 34% 18.9 times less than LemonLemon
Net carbs 1.8g N/A 67% 30.6 times less than ChocolateChocolate
Carbs 3g 1% 66% 9.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 7mg 2% 89% 20 times less than AlmondsAlmonds
Calcium 18mg 2% 57% 6.9 times less than MilkMilk
Potassium 141mg 4% 73% Equal to CucumberCucumber
Iron 0.41mg 5% 80% 6.3 times less than Beef broiledBeef broiled
Sugar 2g N/A 60% 4.6 times less than Coca-ColaCoca-Cola
Fiber 1.2g 5% 47% 2 times less than OrangeOrange
Copper 0.03mg 3% 90% 5.7 times less than ShiitakeShiitake
Zinc 0.15mg 1% 87% 42.1 times less than Beef broiledBeef broiled
Phosphorus 20mg 3% 88% 9.1 times less than Chicken meatChicken meat
Sodium 10mg 0% 85% 49 times less than White BreadWhite Bread
Vitamin A 25µg 3% 41%
Vitamin E 0.18mg 1% 78% 8.1 times less than KiwiKiwi
Manganese 0.13mg 5% 58%
Selenium 0.1µg 0% 96%
Vitamin B1 0.04mg 3% 76% 6.5 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 89% 5.2 times less than AvocadoAvocado
Vitamin B3 0.12mg 1% 90% 77.8 times less than Turkey meatTurkey meat
Vitamin B5 0.09mg 2% 90% 12.4 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.04mg 3% 82% 2.8 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 24µg 20% 46% 4.2 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 29µg 7% 42% 2.1 times less than Brussels sproutsBrussels sprouts
Choline 6.7mg 1% 89%
Saturated Fat 0.02g 0% 91% 327.5 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.01g N/A 94% 1633.2 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 87% 637.5 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 33.9 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 28.8 times less than Beef broiledBeef broiled
Isoleucine 0.02mg 0% 97% 50.8 times less than Salmon rawSalmon raw
Leucine 0.03mg 0% 97% 97.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.02mg 0% 97% 18.8 times less than TofuTofu
Methionine 0.01mg 0% 97% 19.2 times less than QuinoaQuinoa
Phenylalanine 0.02mg 0% 97% 29 times less than EggEgg
Valine 0.02mg 0% 97% 84.5 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 97% 83.2 times less than Turkey meatTurkey meat
Fructose 1g 1% 86% 5.9 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

Tomato
Tomato
Compare current food to Tomato
Cucumber
Cucumber
Compare current food to Cucumber
Cabbage
Cabbage
Compare current food to Cabbage

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 14
% Daily Value*
0.22%
Total Fat 0.14g
0.08%
Saturated Fat 0.02g
0
Trans Fat 0g
0
Cholesterol 0mg
0.43%
Sodium 10mg
0.99%
Total Carbohydrate 3g
4.8%
Dietary Fiber 1.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 0.9g
Vitamin D 0mcg 0

Calcium 18mg 1.8%

Iron 0.41mg 5.1%

Potassium 141mg 4.1%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.