Iceberg lettuce - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Iceberg lettuce

Iceberg lettuce consists of 0% fat, 1% protein, 2% carbs, 1% fiber and 95% water. Iceberg lettuce has 15 calories per 100g, that is 32% lower than other foods in Vegetables and vegetable products. In total 0% of the calories in Iceberg lettuce are from fat, 27% from protein and 53% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 1.0g carbs in a serving of 50g
  • Low Glycemic Load Glycemic Load: 0.2
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
On this page you will find information on:

Can you eat Iceberg lettuce for a low carb diet?

With 1g of carbs and a Glycemic Load of 0.2 in a portion of 50g, Iceberg lettuce can be consumed for a ketogenic or low-carb diet. Iceberg lettuce contains low amounts of Fructose, is Gluten free and has no Lactose.

Iceberg lettuce: nutrition facts & data

Nutrition facts
per 100g 		Iceberg lettuce
avg Vegetables and vegetable products[1]
Calories (kcal) 15.0 46.8
Fat (g) 0.0 1.1
Protein (g) 1.0 2.1
Carbohydrates (g) 2.0 5.2
Mono- & Di-Saccharides (g) 1.0 5.2
Polysaccharides (g) 0.0 5.2
Fibers (g) 1.1 2.9
Sodium (mg) 10.0 141.3
Water (g) 95.0 86.4
[1] average of Vegetables and vegetable products

Breakdown in percent (%) of total calories

An average portion size (50g) of Iceberg lettuce contains:

  • 7.5 Calories
  • 0.0g of Fat
  • 0.5g of Protein
  • and 1.0g of Carbs
  • 5.0mg of sodium - 0.0% of the RDA for sodium.
  • 2.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.3mg of Iron - 0.0% of the RDA for Iron.
  • 87.5mg of Potassium - 0.0% of the RDA for Potassium.
  • 2.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Iceberg lettuce you get

  • 0.50 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
  • 0.55 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)

Nutrient distribution per gram

What vitamins are in Iceberg lettuce?

Vitamins
per 100g 		Iceberg lettuce
avg[1]
Vitamin C (mg) 4.0 32.1
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 55.0 37.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.2
beta-Carotene (μg) 3,600.0
[1] average of Vegetables and vegetable products

Is Iceberg lettuce rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (50g) for Iceberg lettuce of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Iceberg lettuce

Minerals
per 100g 		Iceberg lettuce
avg[1]
Magnesium (mg) 5.0 21.7
Zinc (mg) 0.1 0.3
Sodium (mg) 10.0 141.3
Calcium (mg) 20.0 51.8
Iron (mg) 0.5 1.0
Potassium (mg) 175.0 277.2
Phosphorus (mg) 20.0 48.7
[1] average of Vegetables and vegetable products

Is Iceberg lettuce high in minerals?

info

Again, for every mineral contained in Iceberg lettuce we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Iceberg lettuce

2.0% of Iceberg lettuce are carbs, per serving of 50g that makes 1.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Iceberg lettuce
avg[1]
Monosaccharides (g) 1.0 3.1
Polysaccharides (g) 0.0 1.9
Total carbs (g) 2.0 5.2
[1] average of Vegetables and vegetable products

How high are the Glycemic Index and the Glycemic Load for Iceberg lettuce?

The Glycemic Index of Iceberg lettuce is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Iceberg lettuce

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Iceberg lettuce

Of the 0.0g total fat per 100g in Iceberg lettuce, 0.0g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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