Nutrients in 14 ounces of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Macros Ratio

Protein Fat Carbs

22%

70%

14 oz ▼

Macro Nutrients

Iceberg Lettuce

Energy55.6 kcal

1.9%

Raw Iceberg Lettuce has 55.56502 kcal of Energy per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Raw Iceberg Lettuce has 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.071 g

0.22%

Raw Iceberg Lettuce has 0.07144074 g of Saturated Fat per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Iceberg Lettuce has 0.20638436 g of Omega 3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.083 g

0.49%

Raw Iceberg Lettuce has 0.08334753 g of Omega 6 per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Iceberg Lettuce has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11.8 g

9.07%

Raw Iceberg Lettuce has 11.7877221 g of Carbohydrate per 14 ounces, which is 9.07% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.8 g

10.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Iceberg Lettuce has 7.8187921 g of Sugars per 14 ounces, which is 10.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.97 g

5.47%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Iceberg Lettuce has 3.96893 g of Fructose per 14 ounces, which is 5.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.6 g

Raw Iceberg Lettuce has 3.6117263 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.2 g

Raw Iceberg Lettuce has 0.1984465 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.76 g

12.5%

Raw Iceberg Lettuce has 4.762716 g of Fiber per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.57 g

6.38%

Raw Iceberg Lettuce has 3.572037 g of Protein per 14 ounces, which is 6.38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce

Vitamin A99 μg

11%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 99.22325 μg of Vitamin A per 14 ounces, which is 11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.6%

Thiamine

Raw Iceberg Lettuce has 0.16272613 mg of Vitamin B1 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.099 mg

7.63%

Riboflavin

Raw Iceberg Lettuce has 0.09922325 mg of Vitamin B2 per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.49 mg

3.05%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 0.48817839 mg of Vitamin B3 per 14 ounces, which is 3.05% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg

7.22%

Pantothenic acid

Raw Iceberg Lettuce has 0.36117263 mg of Vitamin B5 per 14 ounces, which is 7.22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Raw Iceberg Lettuce has 0.16669506 mg of Vitamin B6 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9115 μg

28.8%

Folates and Folic Acid

Raw Iceberg Lettuce has 115.09897 μg of Vitamin B9 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Iceberg Lettuce has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11 mg

12.3%

Ascorbic acid

Raw Iceberg Lettuce has 11.113004 mg of Vitamin C per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Iceberg Lettuce has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.71 mg

4.76%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 0.7144074 mg of Vitamin E per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K96 μg

79.7%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 95.651213 μg of Vitamin K per 14 ounces, which is 79.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium71.4 mg

7.14%

Raw Iceberg Lettuce has 71.44074 mg of Calcium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.099 mg

11%

Raw Iceberg Lettuce has 0.09922325 mg of Copper per 14 ounces, which is 11% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.63 mg

20.3%

Raw Iceberg Lettuce has 1.6272613 mg of Iron per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium27.8 mg

6.6%

Raw Iceberg Lettuce has 27.78251 mg of Magnesium per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.5 mg

21.6%

Raw Iceberg Lettuce has 0.49611625 mg of Manganese per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus79.4 mg

11.3%

Raw Iceberg Lettuce has 79.3786 mg of Phosphorus per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium560 mg

16.5%

Raw Iceberg Lettuce has 559.61913 mg of Potassium per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Iceberg Lettuce has 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39.7 mg

2.65%

Raw Iceberg Lettuce has 39.6893 mg of Sodium per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.4%

Raw Iceberg Lettuce has 0.5953395 mg of Zinc per 14 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water380 g

10.3%

Raw Iceberg Lettuce has 379.5884652 g of Water per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Iceberg Lettuce:

14 ounces of Iceberg Lettuce is an excellent source of Vitamin B9 and Vitamin K.
It has a good amount of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
It also has some Vitamin B3 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Iceberg Lettuce:

14 ounces of Iceberg Lettuce is an excellent source of Iron and Manganese.
It has a good amount of Calcium, Copper, Phosphorus and Potassium.
It also has some Magnesium, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 14 ounces of Raw Iceberg Lettuce:

14 ounces of Iceberg Lettuce has a good amount of Omega 3, Carbohydrate, Sugars and Fiber.
It has some Fructose and Protein.
It has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Iceberg Lettuce with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Iceberg Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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