Lettuce, Iceberg

Lettuce, iceberg is popular because of its convenience, but it is the least nutritious of the many varieties. See more about it below

Lettuce, Iceberg

Lettuce, Iceberg

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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