Iceberg Lettuce: Calories, Nutrition Facts, and Health Benefits (2026)

Iceberg lettuce contains 10 calories per 1 cup shredded (72 g), with 0.6 g protein, 2.1 g carbs, and 0.9 g fiber. It provides 2 mg of vitamin C and 102 mg of potassium, making it a hydrating and low-calorie option.

This page provides a comprehensive overview of iceberg lettuce, detailing its nutritional profile per serving and its health benefits. It also explores its impact on blood sugar and compares it to other vegetables.

Iceberg Lettuce Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for iceberg lettuce, highlighting its key components and contributions to your diet.

Values are for 1 cup shredded (72 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	10	14	1%
Protein	0.6 g	0.9 g	1%
Carbohydrates	2.1 g	3.0 g	1%
Fiber	0.9 g	1.2 g	3%
Sugar	1.4 g	2.0 g	-
Fat	0.1 g	0.1 g	0%
Vitamin C	2.0 mg	2.8 mg	2%
Potassium	102 mg	141 mg	2%
Vitamin K	17.4 mcg	24.1 mcg	14%
Folate	21 mcg	29 mcg	5%

About 71% of iceberg lettuce calories come from carbohydrates, 22% from protein and 8% from fat.

Iceberg Lettuce by Health Goal

Here, we evaluate how iceberg lettuce rates against common dietary goals, helping you understand its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Excellent	10 calories per serving with 0.9 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 2 mg vitamin C (2% DV)
Digestion	Fair	0.9 g fiber per serving supports regularity
Heart health	Good	Potassium (102 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.6 g); best as a vitamin-rich choice, not a protein source

Iceberg Lettuce and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Iceberg Lettuce has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Iceberg Lettuce Compares to Other Vegetables

In this section, we compare iceberg lettuce with other vegetables, illustrating its nutritional standing within the broader category.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Iceberg Lettuce	14	2.0	1.2	2.8
Romaine Lettuce	17	1.2	2.1	4.0
Arugula	25	2.0	1.6	15.0
Cabbage	25	3.2	2.5	36.6

Iceberg Lettuce Myths, Checked

Iceberg lettuce is just water , Misleading. It is about 96% water but still provides some fiber, vitamin K and folate.

Iceberg is unhealthy , False. It is low calorie and hydrating, just less nutrient-dense than darker greens.

How to Track Iceberg Lettuce

Vegetable portions and cooking method both change the numbers, so the same iceberg lettuce can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log iceberg lettuce accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of iceberg lettuce?

One cup of shredded iceberg lettuce contains 10 calories. This low-calorie count makes it a popular choice for salads and weight management.

Is iceberg lettuce good for weight loss?

Iceberg lettuce can be beneficial for weight loss due to its low calorie content of 10 calories per cup. Its high water and fiber content can help you feel full without consuming many calories.

Can people with diabetes eat iceberg lettuce?

People with diabetes can safely eat iceberg lettuce, as it has a low glycemic index of about 15 and a glycemic load of approximately 1, making it unlikely to spike blood sugar levels.

How much fiber is in iceberg lettuce?

Iceberg lettuce contains 0.9 g of fiber per cup, which can aid in digestion and promote a feeling of fullness.

Is iceberg lettuce high in sugar?

Iceberg lettuce is low in sugar, with only 1.4 g of sugar per cup. This makes it a suitable choice for those monitoring their sugar intake.

Does iceberg lettuce have any nutritional value?

Despite its low calorie count, iceberg lettuce does have nutritional value, providing essential vitamins such as 2 mg of vitamin C and 17.4 mcg of vitamin K per serving.

Key Takeaways

• Iceberg lettuce has only 10 calories per 1 cup shredded.
• It contains 0.9 g of fiber, aiding digestion.
• Iceberg lettuce provides 2 mg of vitamin C, contributing to immune health.
• With 102 mg of potassium, it supports heart health.
• Its glycemic index is about 15, making it diabetes-friendly.
• Iceberg lettuce is low in sugar, containing just 1.4 g per cup.