Butterhead Lettuce vs Iceberg Lettuce: Calories and Nutrition Compared (2026)

Butterhead lettuce is higher in protein at 1.4 g compared to Iceberg lettuce's 0.9 g. Iceberg lettuce has slightly more calories at 14, while Butterhead has 13.

Butterhead lettuce and Iceberg lettuce are popular salad greens, each with unique flavors and textures. This comparison highlights their nutritional differences per 100 g.

What Is the Difference Between Butterhead Lettuce and Iceberg Lettuce?

Butterhead lettuce is a type of loose-leaf lettuce known for its tender leaves and slightly sweet flavor. It is often used in salads and sandwiches. Iceberg lettuce is a crisp, crunchy variety of lettuce with a mild flavor. It is commonly used in salads, burgers, and as a garnish.

Butterhead Lettuce vs Iceberg Lettuce: Nutrition Side by Side

The following table presents a side-by-side comparison of Butterhead and Iceberg lettuce nutrition.

Nutrient (per 100 g)	Butterhead lettuce (raw)	Iceberg lettuce (raw)
Calories	13 kcal	14 kcal
Protein	1.4 g	0.9 g
Carbs	2.2 g	3.0 g
Sugar	0.9 g	2.0 g
Fat	0.2 g	0.1 g
Fiber	1.1 g	1.2 g
Sodium	5 mg	10 mg

Which Is Better, Butterhead Lettuce or Iceberg Lettuce?

For weight loss: Butterhead lettuce has 13 calories, while Iceberg lettuce has 14 calories. The difference is minimal, making both suitable for weight loss.

For muscle and protein: Butterhead lettuce contains 1.4 g of protein, which is higher than Iceberg lettuce's 0.9 g. This makes Butterhead a better option for protein intake.

For low-carb or low-sugar: Butterhead lettuce has 2.2 g of carbs and 0.9 g of sugar, while Iceberg lettuce has 3.0 g of carbs and 2.0 g of sugar. Butterhead is lower in both categories.

How to Track Butterhead lettuce and Iceberg lettuce Accurately

It's easy to misjudge portion sizes and macros when estimating lettuce servings, as they can vary significantly. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which lettuce has more protein?

Butterhead lettuce has 1.4 g of protein, while Iceberg lettuce has 0.9 g.

Which lettuce has fewer calories?

Butterhead lettuce has 13 calories, whereas Iceberg lettuce has 14 calories.

What is the fiber content of Butterhead lettuce?

Butterhead lettuce contains 1.1 g of fiber per 100 g.

What is the sodium content in Iceberg lettuce?

Iceberg lettuce contains 10 mg of sodium per 100 g.

How much sugar does Iceberg lettuce have?

Iceberg lettuce contains 2.0 g of sugar per 100 g.

What are the carbohydrate levels in Butterhead lettuce?

Butterhead lettuce has 2.2 g of carbohydrates per 100 g.

Key Takeaways

• Butterhead lettuce: 13 calories, 1.4 g protein, 2.2 g carbs, 0.9 g sugar, 0.2 g fat, 1.1 g fiber, 5 mg sodium.
• Iceberg lettuce: 14 calories, 0.9 g protein, 3.0 g carbs, 2.0 g sugar, 0.1 g fat, 1.2 g fiber, 10 mg sodium.
• Butterhead lettuce is lower in calories than Iceberg lettuce.
• Butterhead lettuce has higher protein content than Iceberg lettuce.
• Iceberg lettuce has more carbohydrates and sugar than Butterhead lettuce.
• Both types of lettuce are low in fat.