A typical serving of iceberg lettuce (1 cup, shredded, 72 g) has about 10 calories. Per 100 g: 14 kcal, 0.9 g protein, 3 g carbs, 0.1 g fat. The same 100 g carries 1.2 g of fiber and 2 g of sugar. In a daily log it contributes close to nothing.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, shredded | 72 g | 10 kcal |
| 1 leaf, large | 15 g | 2 kcal |
| 1 medium head | 539 g | 75 kcal |
| 100 g | 100 g | 14 kcal |
Nearly weightless eating: a full cup of shredded iceberg is about 10 calories. On the energy-density scale, 14 kcal per 100 g puts iceberg lettuce at the very low end. Protein density is strong: about 6.4 g of protein per 100 calories.
A typical serving (1 cup, shredded, 72 g) has about 10 calories, and 100 g has 14 kcal. Calories scale with weight, so double the portion means double the number.
There are 0.9 g of protein in 100 g of iceberg lettuce, which works out to about 0.6 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 3 g of carbohydrate per 100 g of iceberg lettuce, or about 2 g in 1 cup (72 g).
Every value on this page comes from USDA FoodData Central, entry 169248 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 169248 (SR Legacy). Serving calories are computed from the per-100-g values.
