Iceberg Lettuce Nutrition: What You Need to Know

Iceberg lettuce is a popular choice for salads and sandwiches, but what are the nutritional benefits and drawbacks of this crispy green? In this article, we’ll explore the nutrition facts of iceberg lettuce and its potential impact on your health.

Iceberg Lettuce Nutrition

What is Iceberg Lettuce?

Iceberg lettuce is a type of lettuce with a crisp texture and mild flavor. It is also known as crisphead lettuce and is the most widely available variety of lettuce in the United States.

Nutrition Facts

Here are the nutrition facts for one cup of chopped iceberg lettuce:

  • Calories: 10
  • Total fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 10 milligrams
  • Carbohydrates: 2 grams
  • Fiber: 1 gram
  • Sugar: 1 gram
  • Protein: 1 gram

While iceberg lettuce is low in calories and does not offer a significant amount of vitamins or minerals, it does contain some nutritional benefits. For example, it is a good source of fiber, which is important for digestive health.

Potential Benefits

  • Fiber: Iceberg lettuce contains one gram of fiber per cup, which can help to promote healthy digestion and regulate blood sugar levels.
  • Water Content: Iceberg lettuce is made up of mostly water, which can help to keep you hydrated and promote a feeling of fullness.
  • Vitamin K: Iceberg lettuce is a good source of vitamin K, which is important for bone health and blood clotting.

Potential Drawbacks

  • Nutrient Density: Iceberg lettuce is not as nutrient-dense as other types of lettuce, such as romaine or spinach. It does not offer significant amounts of vitamins or minerals.
  • Low Protein: While iceberg lettuce does contain some protein, it is not a significant source of this important nutrient.

Making Healthy Choices

If you enjoy iceberg lettuce, there are ways to make healthier choices when incorporating it into your diet. Here are some tips:

  • Mix with other greens: Combine iceberg lettuce with other types of greens, such as spinach or arugula, to increase the nutrient density of your salad.
  • Add protein: Top your salad with lean protein sources, such as grilled chicken or tofu, to increase the protein content.
  • Choose healthy dressings: Avoid high-fat dressings and choose options that are low in calories and fat, such as balsamic vinegar or a squeeze of lemon.


Iceberg lettuce is a low-calorie and hydrating option for salads and sandwiches, but it does not offer a significant amount of vitamins or minerals. While it is a good source of fiber and vitamin K, it is important to pair it with other nutrient-dense foods to create a balanced meal. By making healthy choices and incorporating iceberg lettuce into a balanced diet, you can enjoy its crisp texture and refreshing flavor while supporting your overall health.


  • Jung Sammie

    As a fitness enthusiast and nutrition expert, I believe that the right lifestyle choices can make a big difference in how we feel and function. With my practical tips and advice, you'll be able to make positive changes to your health and well-being.