Shereen Lehman, MS, is a medical care journalist and also fact checker. She has co-authored two publications for the well-known Dummies series (as Shereen Jegtvig)." data-inline-tooltip="true">Shereen Lehman, MS

Marisa Moore is a registered dietitian nutritionist v a BS in nutrition science and MBA in marketing. She is also the founder the Marisa Moore Nutrition.

You are watching: How many calories in 2 cups of iceberg lettuce


No lettuce adds crispnessto a salad, burger, or taco choose iceberg lettuce. Return iceberg lettuce is popular, it"s no an enig that that is nutritional high quality pales in to compare to some of the darker lettuce varieties.

If you've wondered even if it is it's worth eating iceberg lettuce in ~ all, the answer is yes. Iceberg has actually several beneficial qualities, consisting of its high water content, the might help you rethink her opinion the iceberg.

Iceberg Lettuce Nutrition truth

One cup the shredded iceberg lettuce (72g) provides 10 calories, 0.6g the protein, 2g that carbohydrates, and 0.1g the fat. Iceberg lettuce is a great source the vitamin K, fiber, and also potassium. The adhering to nutrition information is noted by the USDA.

Calories: 10Fat: 0.1gSodium: 7.2mgCarbohydrates: 2.1gFiber: 0.9gSugars: 1.4gProtein: 0.6gVitamin K: 17.4mcg


Because iceberg lettuce has actually such a high water content, there are simply 2.1 grams of carbohydrate in a one-cup serving, follow to the USDA. Around 0.9 grams come from fiber and also 1.4 grams from organic sugar.


Iceberg lettuce through itself includes only a map amount that fat. The course, adding dressings or salad toppings starts to increase the fat contents of your meal.

Vitamins and also Minerals

Although not as high in vitamins and also minerals together darker irpari greens, iceberg lettuce has an ext to offer than it generally gets credit transaction for. It is naturally low in sugar and sodium and also provides a tiny amount (about 1%) the the everyday value because that calcium, iron, and also potassium. It additionally offers minimal amounts of folate, vitamin K, and also vitamin C.


One cup of shredded iceberg lettuce (72g) offers 10 calories, 71% of i beg your pardon come indigenous carbs, 24% native protein, and also 6% from fat.

Iceberg lettuce is a low-calorie, water-rich vegetables that renders a nutritious base for salads. Iceberg lettuce includes vitamin K, vitamin C, folate, and potassium.

health and wellness Benefits

Don't underestimate the benefits of a hearty portion of iceberg lettuce. This well-liked, readily available veggie can promote good health.

Aids healthy and balanced Weight administration

Iceberg lettuce is a volumetric food, an interpretation you can eat a large portion of it there is no racking increase extra calories. Iceberg lettuce renders a great filler or base because that higher-calorie foods, adding a satisfying crunch.

Use iceberg lettuce in location of bread or tortillas to make tuna roll-ups and taco boats. Through visually filling up your plate, iceberg lettuce deserve to reduce the feel of deprivation that deserve to make weight loss efforts much more difficult.

support Diabetes administration

Lettuce is a nonstarchy vegetable, which is just one of the best food groups for managing diabetes. A cup of life iceberg lettuce is considered one serving, and the American Diabetes Association recommends a minimum of 3 to 5 servings that non-starchy vegetables every day.

The short carbohydrate content of iceberg lettuce makes it one ideal choice because it won't significantly influence blood sugar. Loading increase on non-starchy veggies can help crowd the end cravings because that less healthy and balanced food choices.

boosts Hydration

Lettuce is end 90% water, and also iceberg lettuce has one that the greater counts amongst leafy greens. Staying hydrated isn't just around the water friend drink, together you additionally absorb water through the fruits and vegetables girlfriend eat. Add iceberg to your summertime menu for an included boost that hydration.

disclosure Heart wellness

Getting a selection of fruits and also vegetables is a cornerstone the heart-healthy eating. Although iceberg lettuce isn"t as nutrient-dense as part darker greens, it still provides necessary nutrients for heart health, including folate, vitamin C, and also potassium.

Iceberg lettuce is short in sodium, particularly when contrasted to much more processed foods items that it deserve to stand in because that (like wraps, crackers, or crunchy chips). Following a low-sodium eating plan made increase of whole foods helps keep blood pressure levels down, protecting her heart in the long term.


Most lettuce allergies are identified as lipid transfer protein sensitization (LPS). In those through LPS, lettuce can develop severe allergy reactions, including anaphylaxis. This condition involves sensitivities come a variety of plant foods and also pollens rather of just an allergy to lettuce alone.

Commonly co-existing allergens incorporate peach, mugwort, and tree nuts. If you doubt an allergy come lettuce, watch an allergist because that formal testing and evaluation.

Adverse effects

Iceberg lettuce is unlikely to impact any medications due to the fact that it does not provide a concentrated source of nutrients, especially when eaten raw. The only potential an unfavorable side effect of eat too much iceberg lettuce in a short duration of time is temporary digestive discomfort.


Iceberg lettuce is also called crisphead. Over there are number of iceberg varieties, including an excellent Lakes, Crispino, Ithaca, Keeper, Raider, and also Maverick.

when It's best

When shopping for iceberg lettuce in the create department, look because that heads of iceberg that appear fresh, v green and crisp-looking leaves—not brown or limp. You have to see tightly sheathe iceberg leaves creating a solid, ring shape. Prevent lettuce the looks slimy or past its prime.

Storage and also Food security

Don't rinse or chop lettuce until you're all set to usage it because the delicate leaves have tendency to oxidize and turn brown quickly. Store totality heads of iceberg lettuce in the coldest part of the refrigerator, whereby they will keep for about 2 weeks.

While you deserve to purchase whole heads, pre-washed and also shredded iceberg lettuce is likewise sold in plastic bags, often an unified with carrots or other varieties of greens. If a bag of lettuce states on the label that it's to be prewashed, girlfriend don't must rewash it before using it.

Otherwise, to wash lettuce under to run water and also pat it dry prior to eating. A prepped bag of lettuce will certainly last because that a few days in the refrigerator. As soon as opened, you'll desire to usage it increase quickly.

exactly how to Prepare

There's a simple trick come removing the core of iceberg lettuce the holds the leaves together. Simply organize the head that lettuce 6–8 inches over the kitchen countertop and also slam it down core-first.

This i got loose the leaves, allowing you to grab the core with one hand and twist the out. Next, separate and also rinse the pipeline under running water prior to drying.

The best-known salad made with iceberg lettuce is the wedge salad, which attributes a 4 minutes 1 of a head the iceberg topped through blue cheese dressing and also crumbled bacon. To rise the nutritional content of your salad, sprinkle ~ above crunchy seeds or nuts or include extra veggies, and also limit creamy dressings.

Since iceberg lettuce is every crunch and little flavor, it"s simple to incorporate right into salads with various other greens and also vegetables. Make iceberg lettuce the base because that a lightly dressedmain food salad loaded through fresh veggies and also lean protein.

You can also use iceberg lettuce together an different to buns and also wraps by packing it through sandwich ingredient or also a burger. Experiment with iceberg to assist lighten up some of your favorite meals.

Verywell Fit offers only high-quality sources, consisting of peer-reviewed studies, to support the truth within our articles. Review our editorial procedure to learn more about exactly how we fact-check and also keep our contents accurate, reliable, and also trustworthy.

See more: How Far Is Lakewood Colorado From Denver From Lakewood (Colorado)

Verywell Fit"s content is because that informational and also educational functions only. Our website is no intended to be a instead of for professional medical advice, diagnosis, or treatment.