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

Cabbage is higher in protein with 1.3 g compared to Iceberg lettuce's 0.9 g. Iceberg lettuce is lower in calories at 14 compared to cabbage's 25.

Iceberg lettuce and cabbage are both popular vegetables with unique nutritional benefits. This comparison highlights their calorie counts, protein content, and other key nutrients.

What Is the Difference Between Iceberg Lettuce and Cabbage?

Iceberg lettuce is a crisp, light green leafy vegetable known for its high water content and low calorie count. It is often used in salads and as a garnish. Cabbage is a leafy green, purple, or white vegetable that is dense and crunchy. It is commonly used in salads, coleslaws, and various cooked dishes.

Iceberg Lettuce vs Cabbage: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional profiles of Iceberg lettuce and cabbage.

Nutrient (per 100 g)	Iceberg lettuce (raw)	Cabbage (raw)
Calories	14 kcal	25 kcal
Protein	0.9 g	1.3 g
Carbs	3.0 g	5.8 g
Sugar	2.0 g	3.2 g
Fat	0.1 g	0.1 g
Fiber	1.2 g	2.5 g
Sodium	10 mg	18 mg

Which Is Better, Iceberg Lettuce or Cabbage?

For weight loss: Iceberg lettuce has 14 calories, making it a lower calorie option compared to cabbage, which has 25 calories.

For muscle and protein: Cabbage provides more protein at 1.3 g, while Iceberg lettuce contains 0.9 g.

For low-carb or low-sugar: Iceberg lettuce has 3.0 g of carbs and 2.0 g of sugar, while cabbage has 5.8 g of carbs and 3.2 g of sugar.

How to Track Iceberg lettuce and Cabbage Accurately

It's easy to misjudge portion sizes and macros, especially with leafy greens that can vary in density. 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, not medical advice. They are based on per-100g servings of each food. Values are per 100 g: Iceberg lettuce from Open Food Facts (aggregated plain entries), Cabbage from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Cabbage has more protein at 1.3 g compared to Iceberg lettuce's 0.9 g.

Which has fewer calories?

Iceberg lettuce has fewer calories at 14, while cabbage has 25 calories.

What is the carbohydrate content of Iceberg lettuce?

Iceberg lettuce has 3.0 g of carbohydrates per 100 g.

What is the sugar content in cabbage?

Cabbage contains 3.2 g of sugar per 100 g.

How much fiber is in Iceberg lettuce?

Iceberg lettuce has 1.2 g of fiber per 100 g.

What is the sodium content of cabbage?

Cabbage contains 18 mg of sodium per 100 g.

Key Takeaways

• Iceberg lettuce: 14 calories per 100 g.
• Cabbage: 25 calories per 100 g.
• Iceberg lettuce: 0.9 g protein per 100 g.
• Cabbage: 1.3 g protein per 100 g.
• Iceberg lettuce: 3.0 g carbs per 100 g.
• Cabbage: 5.8 g carbs per 100 g.