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

Romaine is higher in protein at 1.2 g compared to Iceberg's 0.9 g. Iceberg is lower in calories at 14, while Romaine has 17 calories.

Iceberg lettuce and Romaine are popular salad greens with different nutritional benefits. Understanding their calorie and nutrient content can help inform dietary choices.

What Is the Difference Between Iceberg Lettuce and Romaine?

Iceberg lettuce is a crisp, light green leafy vegetable known for its high water content and mild flavor. It is often used in salads and as a crunchy topping. Romaine is a type of lettuce with elongated leaves that are dark green and crunchy. It is commonly used in salads, particularly Caesar salads, and has a slightly stronger flavor than Iceberg.

Iceberg Lettuce vs Romaine: Nutrition Side by Side

Below is a side-by-side comparison of Iceberg lettuce and Romaine, highlighting their nutritional differences.

Nutrient (per 100 g)	Iceberg lettuce (raw)	Romaine lettuce (raw)
Calories	14 kcal	17 kcal
Protein	0.9 g	1.2 g
Carbs	3.0 g	3.2 g
Sugar	2.0 g	1.2 g
Fat	0.1 g	0.3 g
Fiber	1.2 g	1.8 g
Sodium	10 mg	8 mg

Which Is Better, Iceberg Lettuce or Romaine?

For weight loss: Iceberg lettuce is lower in calories at 14 compared to Romaine's 17, making it a better choice for weight loss.

For muscle and protein: Romaine provides more protein at 1.2 g, while Iceberg contains 0.9 g.

For low-carb or low-sugar: Iceberg has 3.0 g of carbs and 2.0 g of sugar, while Romaine has 3.2 g of carbs and 1.2 g of sugar.

How to Track Iceberg lettuce and Romaine Accurately

It's easy to misjudge portion sizes and macros when considering leafy greens due to their low calorie 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 and are not intended as medical advice. Always consider personal dietary needs when evaluating nutrition. Values are per 100 g: Iceberg lettuce from Open Food Facts (aggregated plain entries), Romaine from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Romaine has more protein at 1.2 g compared to Iceberg's 0.9 g.

Which has fewer calories?

Iceberg has fewer calories at 14, while Romaine has 17 calories.

What is the fiber content in Iceberg lettuce?

Iceberg lettuce contains 1.2 g of fiber per 100 g.

What is the sodium content in Romaine?

Romaine contains 8 mg of sodium per 100 g.

How much sugar is in Romaine lettuce?

Romaine has 1.2 g of sugar per 100 g.

What are the carbohydrate values for Iceberg and Romaine?

Iceberg has 3.0 g of carbs, while Romaine has 3.2 g of carbs per 100 g.

Key Takeaways

• Iceberg lettuce: 14 calories per 100 g.
• Romaine: 17 calories per 100 g.
• Iceberg: 0.9 g protein, Romaine: 1.2 g protein.
• Iceberg: 1.2 g fiber, Romaine: 1.8 g fiber.
• Iceberg: 2.0 g sugar, Romaine: 1.2 g sugar.
• Iceberg: 10 mg sodium, Romaine: 8 mg sodium.