Shereen Lehman, MS, is a health care journalist and also fact checker. She has co-authored two publications for the famous Dummies collection (as Shereen Jegtvig)." data-inline-tooltip="true">Shereen Lehman, MS

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

You are watching: How many calories in a cup of lettuce


No lettuce to add crispnessto a salad, burger, or taco favor iceberg lettuce. Return iceberg lettuce is popular, it"s no an enig that its nutritional top quality pales in comparison to some of the darker lettuce varieties.

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

Iceberg Lettuce Nutrition truth

One cup that shredded iceberg lettuce (72g) provides 10 calories, 0.6g the protein, 2g that carbohydrates, and also 0.1g the fat. Iceberg lettuce is a an excellent source that vitamin K, fiber, and potassium. The adhering to nutrition info is provided 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, there are simply 2.1 grams of carbohydrate in a one-cup serving, follow to the USDA. About 0.9 grams come native fiber and 1.4 grams from natural sugar.


Iceberg lettuce by itself consists of only a map amount of fat. The course, adding dressings or salad toppings start to increase the fat content of your meal.

Vitamins and Minerals

Although no as high in vitamins and minerals as darker irpari greens, iceberg lettuce has much more to offer than it commonly gets credit transaction for. The is normally low in sugar and also sodium and also provides a small amount (about 1%) that the day-to-day value because that calcium, iron, and potassium. It also offers minimal amounts of folate, vitamin K, and vitamin C.


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

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

health Benefits

Don't underestimate the services of a hearty part of iceberg lettuce. This well-liked, readily obtainable veggie have the right to promote good health.

Aids healthy and balanced Weight management

Iceberg lettuce is a volumetric food, meaning you deserve to eat a huge portion that it without racking increase extra calories. Iceberg lettuce renders a an excellent filler or base because that higher-calorie foods, adding a to solve crunch.

Use iceberg lettuce in ar of bread or cake to make tuna roll-ups and taco boats. By visually filling up your plate, iceberg lettuce deserve to reduce the feel of deprivation that deserve to make weight loss efforts much more difficult.

support Diabetes management

Lettuce is a nonstarchy vegetable, which is just one of the ideal food teams for managing diabetes. A cup of raw iceberg lettuce is taken into consideration one serving, and the American Diabetes Association proposal a minimum that 3 come 5 servings the non-starchy vegetables every day.

The low carbohydrate content of iceberg lettuce makes it an ideal selection because it won't significantly influence blood sugar. Loading up on non-starchy veggies can aid crowd the end cravings for less healthy and balanced food choices.

boosts Hydration

Lettuce is over 90% water, and also iceberg lettuce has actually one the the greater counts amongst leafy greens. Remaining hydrated isn't just about the water you drink, as you additionally absorb water with the fruits and also vegetables friend eat. Add iceberg to her summertime menu for an included boost the hydration.

disclosure Heart health and wellness

Getting a range of fruits and vegetables is a cornerstone that heart-healthy eating. Return iceberg lettuce isn"t as nutrient-dense as some darker greens, that still provides important nutrients for heart health, including folate, vitamin C, and also potassium.

Iceberg lettuce is short in sodium, specifically when contrasted to much more processed foodstuffs that it can stand in for (like wraps, crackers, or crunchy chips). Following a low-sodium eating plan made up of totality foods helps store blood push levels down, protecting your heart in the long term.


Most lettuce allergies are identified as lipid transport protein sensitization (LPS). In those with LPS, lettuce can create severe allergy reactions, including anaphylaxis. This problem involves sensitivities come a variety of tree foods and pollens instead of just an allergy come lettuce alone.

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

Adverse results

Iceberg lettuce is i can not qualify to affect any medications due to the fact that it go not carry out a concentrated resource of nutrients, specifically when consumed raw. The just potential negative side effect of eat too lot iceberg lettuce in a short period of time is temporary digestive discomfort.


Iceberg lettuce is also called crisphead. Over there are numerous iceberg varieties, including good Lakes, Crispino, Ithaca, Keeper, Raider, and Maverick.

as soon as It's finest

When shopping for iceberg lettuce in the create department, look because that heads that iceberg that show up fresh, v green and crisp-looking leaves—not brown or limp. You need to see tightly sheathe iceberg leaves forming a solid, round shape. Protect against lettuce that looks slimy or past its prime.

Storage and also Food safety

Don't to wash or chop lettuce till you're prepared to use it because the breakable leaves often tend to oxidize and turn brown quickly. Store totality heads that iceberg lettuce in the coldest component of the refrigerator, where they will store for about 2 weeks.

While you have the right to purchase whole heads, pre-washed and also shredded iceberg lettuce is likewise sold in plastic bags, often linked with carrots or other types of greens. If a bag of lettuce says on the brand that it's to be prewashed, girlfriend don't need to rewash it prior to using it.

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

how to Prepare

There's a basic trick come removing the main point of iceberg lettuce that holds the leaves together. Simply hold the head that lettuce 6–8 inches over the kitchen countertop and slam it under core-first.

This loosens the leaves, allowing you come grab the core through one hand and twist it out. Next, separate and also rinse the leaves under to run water before drying.

The best-known salad do with iceberg lettuce is the wedge salad, which features a quarter of a head the iceberg topped through blue cheese dressing and also crumbled bacon. To an increase the nutritional content of her salad, sprinkle on crunchy seed or nuts or include extra veggies, and also limit creamy dressings.

Since iceberg lettuce is every crunch and tiny flavor, it"s basic to incorporate into salads with various other greens and vegetables. Make iceberg lettuce the base for a lightly dressedmain food salad loaded v fresh veggies and also lean protein.

You can additionally use iceberg lettuce together an alternative to buns and also wraps by packing it through sandwich ingredient or also a burger. Experiment with iceberg to help lighten up some of your favorite meals.

Verywell Fit offers only high-quality sources, including peer-reviewed studies, to assistance the facts within our articles. Read our editorial process to learn more about how we fact-check and also keep our contents accurate, reliable, and also trustworthy.

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