Nutrients, Calories, Benefits of Iceberg Lettuce

Published on: 01/06/2022

Calories in Iceberg Lettuce

Iceberg Lettuce contains 14 kCal calories per 100g serving. The reference value of daily consumption of Iceberg Lettuce for adults is 14 kCal.

The following foods have approximately equal amount of calories:

Beans. Canned food (16kCal)
Beans, canned, with spices (16kCal)
Beans, green, canned, without salt (15kCal)
Beans, green, canned (15kCal)
Beans, yellow, canned, without salt (15kCal)
Beans, yellow, canned (15kCal)
Mash (mung beans) sprouted seeds, canned, dry product without marinade (12kCal)
Lemonade, powder cooked in water (14kCal)
Beef broth (13kCal)
Gruzd (16kCal)

Carbohydrates in Iceberg Lettuce

Iceberg Lettuce have 1.77 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Iceberg Lettuce for adults is 1.77 g. 1.77 g of carbohydrates are equal to 7.08 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Iceberg Lettuce

Iceberg Lettuce contains 0.9 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Iceberg Lettuce

Iceberg Lettuce contains 0.14 g fats per 100g serving. 0.14 g of fats are equal to 1.12 calories (kCal).

Vitamins and other nutrients in Iceberg Lettuce

Nutrient	Content	Reference
Calories	14kCal	14kCal
Proteins	0.9g	1g
Fats	0.14g	0g
Carbohydrates	1.77g	2g
Dietary fiber	1.2g	1g
Water	95.64g	96g
Ash	0.36g	0g
Vitamin A, RE	25mcg	25mcg
alpha Carotene	4mcg	4mcg
beta Carotene	0.299mg	0mg
Lutein + Zeaxanthin	277mcg	277mcg
Vitamin B1, thiamine	0.041mg	0mg
Vitamin B2, riboflavin	0.025mg	0mg
Vitamin B4, choline	6.7mg	7mg
Vitamin B5, pantothenic	0.091mg	0mg
Vitamin B6, pyridoxine	0.042mg	0mg
Vitamin B9, folate	29mcg	29mcg
Vitamin C, ascorbic	2.8mg	3mg
Vitamin E, alpha tocopherol, TE	0.18mg	0mg
gamma Tocopherol	0.09mg	0mg
Vitamin K, phylloquinone	24.1mcg	24mcg
Vitamin PP, NE	0.123mg	0mg
Betaine	0.1mg	0mg
Potassium, K	141mg	141mg
Calcium, Ca	18mg	18mg
Magnesium, Mg	7mg	7mg
Sodium, Na	10mg	10mg
Sera, S	9mg	9mg
Phosphorus, P	20mg	20mg
Iron, Fe	0.41mg	0mg
Manganese, Mn	0.125mg	0mg
Copper, Cu	25mcg	25mcg
Selenium, Se	0.1mcg	0mcg
Zinc, Zn	0.15mg	0mg
Mono- and disaccharides (sugars)	1.97g	2g
Glucose (dextrose)	0.91g	1g
Sucrose	0.05g	0g
Fructose	1g	1g
Arginine	0.015g	0g
Valin	0.024g	0g
Histidine	0.009g	0g
Isoleucine	0.018g	0g
Leucine	0.025g	0g
Lysine	0.024g	0g
Methionine	0.005g	0g
Threonine	0.025g	0g
Tryptophan	0.009g	0g
Phenylalanine	0.023g	0g
Alanine	0.025g	0g
Aspartic acid	0.125g	0g
Glycine	0.015g	0g
Glutamic acid	0.194g	0g
Proline	0.01g	0g
Serine	0.025g	0g
Tyrosine	0.007g	0g
Cysteine	0.005g	0g
Phytosterols	10mg	10mg
Saturated fatty acids	0.018g	0g
16: 0 Palmitic	0.016g	0g
18: 0 Stearin	0.002g	0g
Monounsaturated fatty acids	0.006g	0g
16: 1 Palmitoleic	0.001g	0g
18: 1 Olein (omega-9)	0.004g	0g
Polyunsaturated fatty acids	0.074g	0g
18: 2 Linoleum	0.021g	0g
18: 3 Linolenic	0.052g	0g
Omega-3 fatty acids	0.052g	0g
Omega-6 fatty acids	0.021g	0g

Nutrition Facts About Iceberg Lettuce

The Nutritional Benefits of Lettuce: A Guide to Including This Leafy Green in Your Diet

The Nutritional Benefits of Lettuce

Lettuce is a popular leafy green vegetable that is not only low in calories but also packed with essential nutrients. Here are some of the key nutritional benefits of including lettuce in your diet:

1. Rich in Vitamins and Minerals

Lettuce is a good source of vitamins A, C, and K, as well as minerals like potassium and iron. These nutrients play crucial roles in maintaining overall health and well-being.

2. High in Fiber

Lettuce is a great source of dietary fiber, which is important for digestive health. Fiber helps regulate bowel movements, prevent constipation, and support a healthy gut microbiome.

3. Low in Calories

One of the main reasons why lettuce is a popular choice for weight management is its low calorie content. You can enjoy a large serving of lettuce without worrying about consuming too many calories.

4. Antioxidant Properties

Lettuce contains antioxidants like beta-carotene and lutein, which help protect cells from damage caused by free radicals. Including lettuce in your diet can help reduce the risk of chronic diseases.

5. Hydration Benefits

With its high water content, lettuce can contribute to your daily hydration needs. Staying hydrated is essential for various bodily functions, including temperature regulation and nutrient transport.

The Ultimate Guide to Lettuce: Health Benefits, Nutrition, and Recipes

The Health Benefits of Lettuce

Lettuce is a nutritious leafy green vegetable that offers a wide range of health benefits. It is low in calories but high in essential nutrients, making it a great addition to a healthy diet. Let's explore some of the key benefits of including lettuce in your meals.

Nutrient-Rich

Lettuce is packed with vitamins and minerals, including vitamin A, vitamin K, folate, and potassium. These nutrients are essential for overall health and well-being.

Hydration and Digestion

Lettuce has a high water content, which can help keep you hydrated and support healthy digestion. The fiber in lettuce also promotes regular bowel movements and can aid in maintaining a healthy gut.

Weight Management

Due to its low calorie content and high water volume, lettuce is a great option for those looking to manage their weight. It can help you feel full without adding excess calories to your diet.

Antioxidant Properties

Lettuce contains antioxidants that help protect your cells from damage caused by free radicals. These antioxidants can help reduce inflammation and lower the risk of chronic diseases.

Versatile and Delicious

There are many varieties of lettuce available, from crisp romaine to delicate butterhead. You can enjoy lettuce in salads, sandwiches, wraps, and even smoothies. Its mild flavor makes it a versatile ingredient that can be incorporated into a wide range of dishes.

The Ultimate Guide to Lettuce: Nutritional Benefits and Recipes

The Nutritional Benefits of Lettuce

Lettuce is a versatile and nutritious vegetable that is a staple in many diets around the world. It is low in calories but high in essential nutrients, making it a great addition to any meal. Let's explore the various health benefits of including lettuce in your diet:

Vitamins and Minerals

Lettuce is rich in vitamins A, C, and K, as well as minerals like iron and calcium. These nutrients are essential for maintaining overall health and well-being.

Hydration and Digestion

With its high water content, lettuce helps keep you hydrated and aids in digestion. It also contains fiber, which promotes healthy bowel movements and prevents constipation.

Antioxidant Properties

Lettuce is packed with antioxidants that help protect your cells from damage caused by free radicals. These antioxidants can reduce inflammation and lower the risk of chronic diseases.

Weight Management

Due to its low calorie and high fiber content, lettuce is an excellent choice for those looking to manage their weight. It can help you feel full and satisfied without adding excess calories to your diet.

Recipes and Serving Ideas

There are countless ways to enjoy lettuce in your meals. From salads and wraps to smoothies and soups, the possibilities are endless. Experiment with different varieties of lettuce, such as romaine, iceberg, and arugula, to discover your favorite combinations.