Nutrients in 100 grams of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Macros Ratio

Protein Fat Carbs

22%

70%

100 g ▼

Macro Nutrients

Iceberg Lettuce

Energy14 kcal

0.48%

Raw Iceberg Lettuce has 14 kcal of Energy per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.14 g

0.14%

Raw Iceberg Lettuce has 0.14 g of Fat per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.018 g

0.056%

Raw Iceberg Lettuce has 0.018 g of Saturated Fat per 100 grams, which is 0.056% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.052 g

3.25%

Raw Iceberg Lettuce has 0.052 g of Omega 3 per 100 grams, which is 3.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.021 g

0.12%

Raw Iceberg Lettuce has 0.021 g of Omega 6 per 100 grams, which is 0.12% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.97 g

2.3%

Raw Iceberg Lettuce has 2.97 g of Carbohydrate per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.97 g

2.7%

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

Raw Iceberg Lettuce has 1.97 g of Sugars per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1 g

1.38%

≤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 g of Fructose per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.91 g

Raw Iceberg Lettuce has 0.91 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.05 g

Raw Iceberg Lettuce has 0.05 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.2 g

3.16%

Raw Iceberg Lettuce has 1.2 g of Fiber per 100 grams, which is 3.16% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.9 g

1.6%

Raw Iceberg Lettuce has 0.9 g of Protein per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce

Vitamin A25 μg

2.78%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 25 μg of Vitamin A per 100 grams, which is 2.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.041 mg

3.4%

Thiamine

Raw Iceberg Lettuce has 0.041 mg of Vitamin B1 per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.025 mg

1.92%

Riboflavin

Raw Iceberg Lettuce has 0.025 mg of Vitamin B2 per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.12 mg

0.77%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 0.123 mg of Vitamin B3 per 100 grams, which is 0.77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.091 mg

1.82%

Pantothenic acid

Raw Iceberg Lettuce has 0.091 mg of Vitamin B5 per 100 grams, which is 1.82% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.042 mg

3.23%

Pyridoxine

Raw Iceberg Lettuce has 0.042 mg of Vitamin B6 per 100 grams, which is 3.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929 μg

7.25%

Folates and Folic Acid

Raw Iceberg Lettuce has 29 μg of Vitamin B9 per 100 grams, which is 7.25% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.8 mg

3.1%

Ascorbic acid

Raw Iceberg Lettuce has 2.8 mg of Vitamin C per 100 grams, which is 3.1% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.18 mg

1.2%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 0.18 mg of Vitamin E per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K24 μg

20%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 24.1 μg of Vitamin K per 100 grams, which is 20% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium18 mg

1.8%

Raw Iceberg Lettuce has 18 mg of Calcium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.025 mg

2.78%

Raw Iceberg Lettuce has 0.025 mg of Copper per 100 grams, which is 2.78% 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

Iron0.41 mg

5.13%

Raw Iceberg Lettuce has 0.41 mg of Iron per 100 grams, which is 5.13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium7 mg

1.67%

Raw Iceberg Lettuce has 7 mg of Magnesium per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.13 mg

5.43%

Raw Iceberg Lettuce has 0.125 mg of Manganese per 100 grams, which is 5.43% 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

Phosphorus20 mg

2.86%

Raw Iceberg Lettuce has 20 mg of Phosphorus per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium141 mg

4.15%

Raw Iceberg Lettuce has 141 mg of Potassium per 100 grams, which is 4.15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.1 μg

0.18%

Raw Iceberg Lettuce has 0.1 μg of Selenium per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Iceberg Lettuce has 10 mg of Sodium per 100 grams, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.15 mg

1.36%

Raw Iceberg Lettuce has 0.15 mg of Zinc per 100 grams, which is 1.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water96 g

2.6%

Raw Iceberg Lettuce has 95.64 g of Water per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Iceberg Lettuce:

100 grams 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 B6 and Vitamin C.
While 100 grams of product has trace amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Iceberg Lettuce:

100 grams of Iceberg Lettuce has some Copper, Iron, Manganese, Phosphorus and Potassium.
While 100 grams of product has trace amounts of Calcium, Magnesium and Zinc, it has no Selenium and Sodium.

Macronutrients in 100 grams of Raw Iceberg Lettuce:

100 grams of Iceberg Lettuce has some Omega 3, Sugars and Fiber.
While 100 grams of product has trace amounts of Carbohydrate, Fructose and Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Iceberg Lettuce with:

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Food Info

Nutrients in 100 grams of Iceberg Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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