Nutrients in 100 calories of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Weight per 100 Calories

Iceberg Lettuce

714g

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

Macros Ratio

Protein Fat Carbs

22%

70%

100 kcal ▼

Macro Nutrients

Iceberg Lettuce

Energy100 kcal

3.45%

Raw Iceberg Lettuce has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Iceberg Lettuce has 1 g of Fat per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Raw Iceberg Lettuce has 0.12857142857143 g of Saturated Fat per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23.2%

Raw Iceberg Lettuce has 0.37142857142857 g of Omega 3 per 100 calories, which is 23.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.88%

Raw Iceberg Lettuce has 0.15 g of Omega 6 per 100 calories, which is 0.88% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.2 g

16.3%

Raw Iceberg Lettuce has 21.214285714286 g of Carbohydrate per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14 g

19.4%

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

Raw Iceberg Lettuce has 14.071428571429 g of Sugars per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose7.14 g

9.85%

≤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 7.1428571428571 g of Fructose per 100 calories, which is 9.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.5 g

Raw Iceberg Lettuce has 6.5 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.36 g

Raw Iceberg Lettuce has 0.35714285714286 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.57 g

22.6%

Raw Iceberg Lettuce has 8.5714285714286 g of Fiber per 100 calories, which is 22.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.43 g

11.5%

Raw Iceberg Lettuce has 6.4285714285714 g of Protein per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce

Vitamin A179 μg

20%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 178.57142857143 μg of Vitamin A per 100 calories, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24.4%

Thiamine

Raw Iceberg Lettuce has 0.29285714285714 mg of Vitamin B1 per 100 calories, which is 24.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg

13.7%

Riboflavin

Raw Iceberg Lettuce has 0.17857142857143 mg of Vitamin B2 per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.88 mg

5.5%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 0.87857142857143 mg of Vitamin B3 per 100 calories, which is 5.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Raw Iceberg Lettuce has 0.65 mg of Vitamin B5 per 100 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Raw Iceberg Lettuce has 0.3 mg of Vitamin B6 per 100 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9207 μg

51.8%

Folates and Folic Acid

Raw Iceberg Lettuce has 207.14285714286 μg of Vitamin B9 per 100 calories, which is 51.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg

22.2%

Ascorbic acid

Raw Iceberg Lettuce has 20 mg of Vitamin C per 100 calories, which is 22.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.57%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 1.2857142857143 mg of Vitamin E per 100 calories, which is 8.57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K172 μg

143%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 172.14285714286 μg of Vitamin K per 100 calories, which is 143% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium129 mg

13%

Raw Iceberg Lettuce has 128.57142857143 mg of Calcium per 100 calories, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Raw Iceberg Lettuce has 0.17857142857143 mg of Copper per 100 calories, which is 20% 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

Iron2.93 mg

36.6%

Raw Iceberg Lettuce has 2.9285714285714 mg of Iron per 100 calories, which is 36.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium50 mg

12%

Raw Iceberg Lettuce has 50 mg of Magnesium per 100 calories, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.89 mg

39%

Raw Iceberg Lettuce has 0.89285714285714 mg of Manganese per 100 calories, which is 39% 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

Phosphorus143 mg

20.4%

Raw Iceberg Lettuce has 142.85714285714 mg of Phosphorus per 100 calories, which is 20.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1007 mg

29.6%

Raw Iceberg Lettuce has 1007.1428571429 mg of Potassium per 100 calories, which is 29.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.71 μg

1.3%

Raw Iceberg Lettuce has 0.71428571428571 μg of Selenium per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium71.4 mg

4.76%

Raw Iceberg Lettuce has 71.428571428571 mg of Sodium per 100 calories, which is 4.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.07 mg

9.74%

Raw Iceberg Lettuce has 1.0714285714286 mg of Zinc per 100 calories, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water683 g

18.5%

Raw Iceberg Lettuce has 683.14285714286 g of Water per 100 calories, which is 18.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Iceberg Lettuce:

100 calories of Iceberg Lettuce has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E.
This vegetable has some Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Iceberg Lettuce:

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

Macronutrients in 100 calories of Raw Iceberg Lettuce:

100 calories of Iceberg Lettuce is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate, Sugars, Fructose and Protein.
While 100 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Iceberg Lettuce with:

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

Food Info

Nutrients in 100 calories of Iceberg Lettuce

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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