Nutrients in 7 ounces of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Macros Ratio

Protein Fat Carbs

22%

70%

7 oz ▼

Macro Nutrients

Iceberg Lettuce

Energy27.8 kcal

0.96%

Raw Iceberg Lettuce has 27.78251 kcal of Energy per 7 ounces, which is 0.96% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Iceberg Lettuce has 0.2778251 g of Fat per 7 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.036 g

0.11%

Raw Iceberg Lettuce has 0.03572037 g of Saturated Fat per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.45%

Raw Iceberg Lettuce has 0.10319218 g of Omega 3 per 7 ounces, which is 6.45% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.042 g

0.25%

Raw Iceberg Lettuce has 0.041673765 g of Omega 6 per 7 ounces, which is 0.25% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate5.9 g

4.53%

Raw Iceberg Lettuce has 5.89386105 g of Carbohydrate per 7 ounces, which is 4.53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.9 g

5.4%

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

Raw Iceberg Lettuce has 3.90939605 g of Sugars per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2 g

2.74%

≤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 1.984465 g of Fructose per 7 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.8 g

Raw Iceberg Lettuce has 1.80586315 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.099 g

Raw Iceberg Lettuce has 0.09922325 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.4 g

6.27%

Raw Iceberg Lettuce has 2.381358 g of Fiber per 7 ounces, which is 6.27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.8 g

3.2%

Raw Iceberg Lettuce has 1.7860185 g of Protein per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Iceberg Lettuce

Vitamin A49.6 μg

5.5%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 49.611625 μg of Vitamin A per 7 ounces, which is 5.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.081 mg

6.8%

Thiamine

Raw Iceberg Lettuce has 0.081363065 mg of Vitamin B1 per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.05 mg

3.8%

Riboflavin

Raw Iceberg Lettuce has 0.049611625 mg of Vitamin B2 per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.24 mg

1.53%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 0.244089195 mg of Vitamin B3 per 7 ounces, which is 1.53% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.18 mg

3.6%

Pantothenic acid

Raw Iceberg Lettuce has 0.180586315 mg of Vitamin B5 per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.083 mg

6.4%

Pyridoxine

Raw Iceberg Lettuce has 0.08334753 mg of Vitamin B6 per 7 ounces, which is 6.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B957.5 μg

14.4%

Folates and Folic Acid

Raw Iceberg Lettuce has 57.549485 μg of Vitamin B9 per 7 ounces, which is 14.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C5.56 mg

6.17%

Ascorbic acid

Raw Iceberg Lettuce has 5.556502 mg of Vitamin C per 7 ounces, which is 6.17% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.36 mg

2.4%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 0.3572037 mg of Vitamin E per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K48 μg

40%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 47.8256065 μg of Vitamin K per 7 ounces, which is 40% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium35.7 mg

3.57%

Raw Iceberg Lettuce has 35.72037 mg of Calcium per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.05 mg

5.5%

Raw Iceberg Lettuce has 0.049611625 mg of Copper per 7 ounces, which is 5.5% 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

Iron0.81 mg

10%

Raw Iceberg Lettuce has 0.81363065 mg of Iron per 7 ounces, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14 mg

3.3%

Raw Iceberg Lettuce has 13.891255 mg of Magnesium per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.25 mg

10.8%

Raw Iceberg Lettuce has 0.248058125 mg of Manganese per 7 ounces, which is 10.8% 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

Phosphorus39.7 mg

5.67%

Raw Iceberg Lettuce has 39.6893 mg of Phosphorus per 7 ounces, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium280 mg

8.23%

Raw Iceberg Lettuce has 279.809565 mg of Potassium per 7 ounces, which is 8.23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.2 μg

0.36%

Raw Iceberg Lettuce has 0.1984465 μg of Selenium per 7 ounces, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Raw Iceberg Lettuce has 19.84465 mg of Sodium per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.3 mg

2.7%

Raw Iceberg Lettuce has 0.29766975 mg of Zinc per 7 ounces, which is 2.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water190 g

5.13%

Raw Iceberg Lettuce has 189.7942326 g of Water per 7 ounces, which is 5.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Iceberg Lettuce:

7 ounces of Iceberg Lettuce is an excellent source of Vitamin K.
It has a good amount of Vitamin B9.
It also has some Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C.
While 7 ounces of product has trace amounts of Vitamin B3 and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Iceberg Lettuce:

7 ounces of Iceberg Lettuce has a good amount of Iron, Manganese and Potassium.
It has some Calcium, Copper, Magnesium, Phosphorus and Zinc.
While 7 ounces of product has trace amounts of Sodium, it has no Selenium.

Macronutrients in 7 ounces of Raw Iceberg Lettuce:

7 ounces of Iceberg Lettuce has some Omega 3, Carbohydrate, Sugars, Fructose, Fiber 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 7 ounces of Iceberg Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Iceberg Lettuce with: