Calories in Iceberg Lettuce
Nutrition Facts
Written by Sky Taylor, Diet Bites
Lettuce Has Finally Reached Star Quality in the Health World
These days, healthy eating has reached a new stage. Lettuce wraps are the new food rage, as are burgers with a lettuce leaf bun rather than the traditional bread bun. I've even seen it as a taco wrapper and a sandwich wrapper.
Salads are everywhere; on the home cook's menu, on restaurant menus and they have even made the successful debut in fast food joints. A couple of decades ago, that was unheard of!
And who would think that lettuce has significant nutritional values? After all, most individuals gravitate towards this vegetable because it's filling and super low in calories.
So Minimal in Energy Values, High in Potassium mg's
All varieties of lettuce is so minimal in calories that you can eat it freely when dieting. Most ranch from 5 to about 15 calories per shredded cup with leaves often holding only 1-2 calories.
One large lettuce leaf contains a skinny two kcals.
One cup of shredded lettuce contains 102 mg's of potassium. Wow - that's comparable to bananas.
Nutritional Elements in Lettuce
You may not be familiar with many of the nutritional elements listed in our data chart below. We'll touch on a few to provide greater insight. That sounds exciting, doesn't it!
Choline: one cup of shredded lettuce provides almost five mg's. This nutritional element supports brain function and is required to make acetylcholine within the human body. Acetylcholine is a vital neurotransmitter that assists in regulating our heartbeat, supporting muscle movement and supporting memory.
Glycine: impacts the quality of sleep, supports the liver, helps protect heart health, supports muscle function.
Phytosterols: May reduce bad cholesterol, may decrease risk of coronary disease, works as an anti-inflammatory.
Alanine: Combats muscle fatigue. Holds antioxidant, immune-enhancing and anti-aging properties.
Lutein + zeaxanthin: Important nutrient for vision health.
Nutrition, Calories in Iceberg Lettuce
|
Lettuce, iceberg (includes crisphead types), raw |
1 cup shredded |
1 large head |
medium head about 6" round |
1 small head |
|
Calcium mg |
13 |
136 |
97 |
58 |
|
Calories kcals |
10 |
106 |
75 |
45 |
|
Carbohydrate g |
2.14 |
22.42 |
16.01 |
9.62 |
|
Carotene, alpha mcg |
3 |
30 |
22 |
13 |
|
Carotene, beta mcg |
215 |
2257 |
1612 |
969 |
|
Cholesterol mg |
0 |
0 |
0 |
0 |
|
Choline mg |
4.8 |
50.6 |
36.1 |
21.7 |
|
Copper mg |
0.018 |
0.189 |
0.135 |
0.081 |
|
Cryptoxanthin, beta mcg |
0 |
0 |
0 |
0 |
|
Cystine g |
0.004 |
0.038 |
0.027 |
0.016 |
|
Total Fat g |
0.10 |
1.06 |
0.75 |
0.45 |
|
Monounsaturated Fat g |
0.004 |
0.045 |
0.032 |
0.019 |
|
Polyunsaturated Fat g |
0.053 |
0.559 |
0.399 |
0.240 |
|
Saturated Fat g |
0.013 |
0.136 |
0.097 |
0.058 |
|
Fiber, total dietary g |
0.9 |
9.1 |
6.5 |
3.9 |
|
Folate, total mcg |
21 |
219 |
156 |
94 |
|
Fructose g |
0.72 |
7.55 |
5.39 |
3.24 |
|
Glucose g |
0.66 |
6.87 |
4.90 |
2.95 |
|
Glutamic acid g |
0.140 |
1.465 |
1.046 |
0.629 |
|
Glycine g |
0.011 |
0.113 |
0.081 |
0.049 |
|
Histidine g |
0.006 |
0.068 |
0.049 |
0.029 |
|
Iron mg |
0.30 |
3.10 |
2.21 |
1.33 |
|
Isoleucine g |
0.013 |
0.136 |
0.097 |
0.058 |
|
Lactose g |
0.00 |
0.00 |
0.00 |
0.00 |
|
Leucine g |
0.018 |
0.189 |
0.135 |
0.081 |
|
Lutein + zeaxanthin mcg |
199 |
2091 |
1493 |
897 |
|
Lycopene mcg |
0 |
0 |
0 |
0 |
|
Lysine g |
0.017 |
0.181 |
0.129 |
0.078 |
|
Magnesium mg |
5 |
53 |
38 |
23 |
|
Maltose g |
0.00 |
0.00 |
0.00 |
0.00 |
|
Manganese mg |
0.090 |
0.944 |
0.674 |
0.405 |
|
Methionine g |
0.004 |
0.038 |
0.027 |
0.016 |
|
Niacin mg |
0.089 |
0.929 |
0.663 |
0.399 |
|
Pantothenic acid mg |
0.066 |
0.687 |
0.490 |
0.295 |
|
Phenylalanine g |
0.017 |
0.174 |
0.124 |
0.075 |
|
Phosphorus mg |
14 |
151 |
108 |
65 |
|
Phytosterols mg |
7 |
76 |
54 |
32 |
|
Potassium mg |
102 |
1065 |
760 |
457 |
|
Proline g |
0.007 |
0.075 |
0.054 |
0.032 |
|
Protein g |
0.65 |
6.79 |
4.85 |
2.92 |
|
Riboflavin mg |
0.018 |
0.189 |
0.135 |
0.081 |
|
Selenium mcg |
0.1 |
0.8 |
0.5 |
0.3 |
|
Serine g |
0.018 |
0.189 |
0.135 |
0.081 |
|
Sodium mg |
7 |
76 |
54 |
32 |
|
Sucrose g |
0.04 |
0.38 |
0.27 |
0.16 |
|
Sugars, total g |
1.42 |
14.87 |
10.62 |
6.38 |
|
Thiamin mg |
0.030 |
0.310 |
0.221 |
0.133 |
|
Threonine g |
0.018 |
0.189 |
0.135 |
0.081 |
|
Tocopherol, gamma mg |
0.06 |
0.68 |
0.49 |
0.29 |
|
Tryptophan g |
0.006 |
0.068 |
0.049 |
0.029 |
|
Tyrosine g |
0.005 |
0.053 |
0.038 |
0.023 |
|
Valine g |
0.017 |
0.181 |
0.129 |
0.078 |
|
Vitamin A, IU |
361 |
3790 |
2706 |
1626 |
|
Vitamin B-12 mg |
0.00 |
0.00 |
0.00 |
0.00 |
|
Vitamin B-6 mg |
0.030 |
0.317 |
0.226 |
0.136 |
|
Vitamin C mg |
2.0 |
21.1 |
15.1 |
9.1 |
|
Vitamin E mg |
0.13 |
1.36 |
0.97 |
0.58 |
|
Vitamin K mcg |
17.4 |
182.0 |
129.9 |
78.1 |
|
Alanine g |
0.018 |
0.189 |
0.135 |
0.081 |
|
Alcohol, ethyl g |
0.0 |
0.0 |
0.0 |
0.0 |
|
Arginine g |
0.011 |
0.113 |
0.081 |
0.049 |
|
Ash g |
0.26 |
2.72 |
1.94 |
1.17 |
|
Aspartic acid g |
0.090 |
0.944 |
0.674 |
0.405 |
|
Betaine mg |
0.1 |
0.8 |
0.5 |
0.3 |
|
Zinc mg |
0.11 |
1.13 |
0.81 |
0.49 |