Lettuce, iceberg is popular because of its convenience, but it is the least nutritious of the many varieties. See more about it below
More About Iceberg Lettuce:
Iceberg lettuce has its appeal in its convenience, but it is the least nutritious of all salad greens. From a nutritional/economic standpoint, it doesn’t pay to buy iceberg lettuce. As an example, loose leaf lettuce (also a sweet and delicately flavored lettuce) has: 58 times the Vitamin A, 4-1/2 times the Vitamin C, 2-1/3 times the dietary fiber, and 3-1/2 times the calcium; and, romaine lettuce has even more Vitamin A and C. See nutritional chart below.
Previous Vegetable: http://veganvenue.org/lettuce-green-leaf/
Next Vegetable: http://veganvenue.org/lettuce-oak/
Lettuce, iceberg (includes crisphead types), raw
Scientific Name: Lactuca sativa
NDB No: 11252
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
---|---|---|---|---|
Proximates |
||||
Water |
g
|
95.89
|
110
|
0.091
|
Energy |
kcal
|
12
|
0
|
|
Energy |
kj
|
50
|
0
|
|
Protein |
g
|
1.01
|
21
|
0.035
|
Total lipid (fat) |
g
|
0.19
|
21
|
0.035
|
Carbohydrate, by difference |
g
|
2.09
|
0
|
|
Fiber, total dietary |
g
|
1.4
|
0
|
|
Ash |
g
|
0.48
|
49
|
0.020
|
Iceberg Lettuce Minerals |
||||
Calcium, Ca |
mg
|
19
|
91
|
0.636
|
Iron, Fe |
mg
|
0.50
|
97
|
0.144
|
Magnesium, Mg |
mg
|
9
|
93
|
0.412
|
Phosphorus, P |
mg
|
20
|
91
|
0.509
|
Potassium, K |
mg
|
158
|
100
|
3.650
|
Sodium, Na |
mg
|
9
|
102
|
0.718
|
Zinc, Zn |
mg
|
0.22
|
73
|
0.009
|
Copper, Cu |
mg
|
0.028
|
48
|
0.003
|
Manganese, Mn |
mg
|
0.151
|
82
|
0.011
|
Selenium, Se |
mcg
|
0.2
|
156
|
0.019
|
Iceberg Lettuce Vitamins |
||||
Vitamin C, total ascorbic acid |
mg
|
3.9
|
17
|
0.379
|
Thiamin |
mg
|
0.046
|
18
|
0.005
|
Riboflavin |
mg
|
0.030
|
18
|
0.004
|
Niacin |
mg
|
0.187
|
7
|
0.044
|
Pantothenic acid |
mg
|
0.046
|
5
|
0.003
|
Vitamin B-6 |
mg
|
0.040
|
14
|
0.002
|
Folate, total |
mcg
|
56
|
12
|
10.000
|
Folic acid |
mcg
|
0
|
0
|
|
Folate, food |
mcg
|
56
|
12
|
10.000
|
Folate, DFE |
mcg_DFE
|
56
|
0
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
|
Vitamin A, IU |
IU
|
330
|
7
|
146.933
|
Vitamin A, RE |
mcg_RE
|
33
|
7
|
14.693
|
Vitamin E |
mg_ATE
|
0.280
|
0
|
|
Lipids |
||||
Fatty acids, total saturated |
g
|
0.025
|
0
|
|
4:0 |
g
|
0.000
|
0
|
|
6:0 |
g
|
0.000
|
0
|
|
8:0 |
g
|
0.000
|
0
|
|
10:0 |
g
|
0.000
|
0
|
|
12:0 |
g
|
0.000
|
0
|
|
14:0 |
g
|
0.000
|
0
|
|
16:0 |
g
|
0.022
|
0
|
|
18:0 |
g
|
0.003
|
0
|
|
Fatty acids, total monounsaturated |
g
|
0.007
|
0
|
|
16:1 undifferentiated |
g
|
0.002
|
0
|
|
18:1 undifferentiated |
g
|
0.006
|
0
|
|
20:1 |
g
|
0.000
|
0
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
|
Fatty acids, total polyunsaturated |
g
|
0.100
|
0
|
|
18:2 undifferentiated |
g
|
0.029
|
0
|
|
18:3 undifferentiated |
g
|
0.071
|
0
|
|
18:4 |
g
|
0.000
|
0
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
|
20:5 n-3 |
g
|
0.000
|
0
|
|
22:5 n-3 |
g
|
0.000
|
0
|
|
22:6 n-3 |
g
|
0.000
|
0
|
|
Cholesterol |
mg
|
0
|
0
|
|
Phytosterols |
mg
|
10
|
0
|
|
Amino acids |
||||
Tryptophan |
g
|
0.008
|
0
|
|
Threonine |
g
|
0.053
|
0
|
|
Isoleucine |
g
|
0.075
|
0
|
|
Leucine |
g
|
0.070
|
0
|
|
Lysine |
g
|
0.075
|
0
|
|
Methionine |
g
|
0.014
|
0
|
|
Cystine |
g
|
0.014
|
0
|
|
Phenylalanine |
g
|
0.049
|
0
|
|
Tyrosine |
g
|
0.029
|
0
|
|
Valine |
g
|
0.062
|
0
|
|
Arginine |
g
|
0.063
|
0
|
|
Histidine |
g
|
0.020
|
0
|
|
Alanine |
g
|
0.050
|
0
|
|
Aspartic acid |
g
|
0.127
|
0
|
|
Glutamic acid |
g
|
0.162
|
0
|
|
Glycine |
g
|
0.051
|
0
|
|
Proline |
g
|
0.043
|
0
|
|
Serine |
g
|
0.035
|
0
|
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
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