Lettuce, iceberg (includes crisphead types), raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Known for its satisfying crunch and mild, watery flavor, raw iceberg lettuce is a refreshing base for salads, sandwiches, and wraps.
Per 100g reference serving, Lettuce, iceberg (includes crisphead types), raw provides 14 kcal of energy, 0.9g protein (22% of calories), 2.97g total carbohydrates (71% of calories, including 1.2g dietary fiber and 1.97g sugars), and 0.14g total fat (7% of calories).
Vitamins Profile in Lettuce, iceberg (includes crisphead types), raw (Per 100g)
Track how Lettuce, iceberg (includes crisphead types), raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.8 mg | 3.1% DV |
| Vitamin A (RAE) | 25 µg | 2.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.28 mg | 1.9% DV |
| Vitamin K (Phylloquinone) | 24.1 µg | 20.1% DV |
| Vitamin B1 (Thiamin) | 0.041 mg | 3.4% DV |
| Vitamin B2 (Riboflavin) | 0.025 mg | 1.9% DV |
| Vitamin B3 (Niacin) | 0.123 mg | 0.8% DV |
| Vitamin B5 (Pantothenic Acid) | 0.091 mg | 1.8% DV |
| Vitamin B6 (Pyridoxine) | 0.042 mg | 2.5% DV |
| Total Folate (Vitamin B9) | 29 µg | 7.2% DV |
| Folate (Dietary Folate Equivalents) | 29 µg | 7.2% DV |
| Natural Food Folate | 29 µg | 7.2% DV |
| Choline | 6.7 mg | 1.2% DV |
| Betaine (Trimethylglycine) | 0.1 mg | 0% DV |
| Beta-Carotene | 299 µg | 8.3% DV |
| Alpha-Carotene | 4 µg | 0.3% DV |
| Lutein + Zeaxanthin | 277 µg | 2.8% DV |
Minerals & Electrolytes in Lettuce, iceberg (includes crisphead types), raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.41 mg | 2.3% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 7 mg | 1.7% DV |
| Potassium (K) | 141 mg | 3% DV |
| Zinc (Zn) | 0.15 mg | 1.4% DV |
| Selenium (Se) | 0.1 µg | 0.2% DV |
| Phosphorus (P) | 20 mg | 1.6% DV |
| Copper (Cu) | 0.025 mg | 2.8% DV |
| Manganese (Mn) | 0.125 mg | 5.4% DV |
| Sodium (Na) | 10 mg | 0.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.052 g | 3.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.021 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.006 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.074 g | 0.4% DV |
| Saturated Fat (SFA) | 0.018 g | 0.1% DV |
| Plant Phytosterols | 10 mg | 0.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.025 g | 0.8% DV |
| Isoleucine (BCAA) | 0.018 g | 1.2% DV |
| Valine (BCAA) | 0.024 g | 1.3% DV |
| Lysine | 0.024 g | 1.1% DV |
| Methionine | 0.005 g | 0.5% DV |
| Tryptophan | 0.009 g | 2.2% DV |
| Phenylalanine | 0.023 g | 1.5% DV |
| Threonine | 0.025 g | 2.3% DV |
| Histidine | 0.009 g | 1.1% DV |
| Glycine | 0.015 g | 0.5% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Lettuce, iceberg (includes crisphead types), raw contains 14 calories (kcal), 0.9g of protein, 2.97g of carbohydrates (1.2g fiber, 1.97g total sugars), and 0.14g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lettuce, iceberg (includes crisphead types), raw has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of -2.2 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lettuce, iceberg (includes crisphead types), raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Lettuce, iceberg (includes crisphead types), raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.