Nutrients in 500 calories of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Weight per 500 Calories

Iceberg Lettuce

3571g

Raw Iceberg Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

22%

70%

500 kcal ▼

Macro Nutrients

Iceberg Lettuce

Energy500 kcal

17.2%

Raw Iceberg Lettuce has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.15%

Raw Iceberg Lettuce has 5 g of Fat per 500 calories, which is 5.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.64 g

Raw Iceberg Lettuce has 0.64285714285714 g of Saturated Fat per 500 calories, which is 2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.86 g

116%

Raw Iceberg Lettuce has 1.8571428571429 g of Omega 3 per 500 calories, which is 116% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.75 g

4.4%

Raw Iceberg Lettuce has 0.75 g of Omega 6 per 500 calories, which is 4.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate106 g

81.6%

Raw Iceberg Lettuce has 106.07142857143 g of Carbohydrate per 500 calories, which is 81.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars70.4 g

97%

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

Raw Iceberg Lettuce has 70.357142857143 g of Sugars per 500 calories, which is 97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose35.7 g

49.3%

≤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 35.714285714286 g of Fructose per 500 calories, which is 49.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose32.5 g

Raw Iceberg Lettuce has 32.5 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.8 g

Raw Iceberg Lettuce has 1.7857142857143 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber43 g

113%

Raw Iceberg Lettuce has 42.857142857143 g of Fiber per 500 calories, which is 113% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32 g

57.4%

Raw Iceberg Lettuce has 32.142857142857 g of Protein per 500 calories, which is 57.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce

Vitamin A893 μg

99%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 892.85714285714 μg of Vitamin A per 500 calories, which is 99% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.46 mg

122%

Thiamine

Raw Iceberg Lettuce has 1.4642857142857 mg of Vitamin B1 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68.7%

Riboflavin

Raw Iceberg Lettuce has 0.89285714285714 mg of Vitamin B2 per 500 calories, which is 68.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg

27.5%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 4.3928571428571 mg of Vitamin B3 per 500 calories, which is 27.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.25 mg

65%

Pantothenic acid

Raw Iceberg Lettuce has 3.25 mg of Vitamin B5 per 500 calories, which is 65% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg

115%

Pyridoxine

Raw Iceberg Lettuce has 1.5 mg of Vitamin B6 per 500 calories, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91036 μg

259%

Folates and Folic Acid

Raw Iceberg Lettuce has 1035.7142857143 μg of Vitamin B9 per 500 calories, which is 259% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C100 mg

111%

Ascorbic acid

Raw Iceberg Lettuce has 100 mg of Vitamin C per 500 calories, which is 111% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.43 mg

43%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 6.4285714285714 mg of Vitamin E per 500 calories, which is 43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K861 μg

717%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 860.71428571429 μg of Vitamin K per 500 calories, which is 717% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium643 mg

64.3%

Raw Iceberg Lettuce has 642.85714285714 mg of Calcium per 500 calories, which is 64.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.89 mg

99%

Raw Iceberg Lettuce has 0.89285714285714 mg of Copper per 500 calories, which is 99% 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

Iron14.6 mg

183%

Raw Iceberg Lettuce has 14.642857142857 mg of Iron per 500 calories, which is 183% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium250 mg

59.5%

Raw Iceberg Lettuce has 250 mg of Magnesium per 500 calories, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.46 mg

194%

Raw Iceberg Lettuce has 4.4642857142857 mg of Manganese per 500 calories, which is 194% 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

Phosphorus714 mg

102%

Raw Iceberg Lettuce has 714.28571428571 mg of Phosphorus per 500 calories, which is 102% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5036 mg

148%

Raw Iceberg Lettuce has 5035.7142857143 mg of Potassium per 500 calories, which is 148% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Iceberg Lettuce has 3.5714285714286 μg of Selenium per 500 calories, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium357 mg

24%

Raw Iceberg Lettuce has 357.14285714286 mg of Sodium per 500 calories, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.36 mg

48.7%

Raw Iceberg Lettuce has 5.3571428571429 mg of Zinc per 500 calories, which is 48.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3416 g

92%

Raw Iceberg Lettuce has 3415.7142857143 g of Water per 500 calories, which is 92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Iceberg Lettuce:

500 calories of Iceberg Lettuce has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Iceberg Lettuce:

500 calories of Iceberg Lettuce has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium, Sodium and Zinc.
It also has some Selenium.

Macronutrients in 500 calories of Raw Iceberg Lettuce:

500 calories of Iceberg Lettuce has outstanding amounts of Omega 3, Carbohydrate, Sugars and Fiber.
It is an excellent source of Fructose and Protein.
It also has some Fat and Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, it has no Glucose and Sucrose.

Compare Raw Iceberg Lettuce with:

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

Food Info

Nutrients in 500 calories of Iceberg Lettuce

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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