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Iceberg lettuce is the round, tightly packed crisphead lettuce with pale green leaves, a mild taste and a watery crunch, the classic lettuce of wedge salads, burgers and tacos. It is about 96% water by weight, and one shredded cup has about 10 calories in USDA data. Iceberg lettuce nutrition is modest compared with darker lettuces, but it still adds some vitamin K, folate and fiber. Below are the USDA numbers, how iceberg compares with romaine and other greens, an honest answer to “is iceberg lettuce healthy?”, and FDA tips for washing and storing it.
Peptide Labs does not sell iceberg lettuce or lettuce products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of shredded raw iceberg (72 g) has about 10 calories, 0.9 gram of fiber and 14% DV for vitamin K in USDA data.
- Iceberg is about 96% water by weight, among the highest of any lettuce in USDA data.
- It has far less vitamin A and folate than romaine or leaf lettuces; per cup, romaine has about 11 times the vitamin A.
- The Dietary Guidelines list iceberg in the other vegetables subgroup, so it still counts toward vegetables.
- FDA advises removing the outer leaves of a head of lettuce and rinsing it under plain running water, without soap.
Iceberg lettuce nutrition per cup and per head
The table uses the USDA FoodData Central SR Legacy entry for raw iceberg lettuce, which includes crisphead types (FDC 169248), converted to USDA’s portion weights for one cup shredded (72 grams) and a medium head about 6 inches across (539 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw iceberg) | 1 cup shredded (72 g) | % DV | Per 100 g | % DV |
|---|---|---|---|---|
| Calories | 10 | Not applicable | 14 | Not applicable |
| Carbohydrate | 2.1 g | 1% | 3.0 g | 1% |
| Fiber | 0.9 g | 3% | 1.2 g | 4% |
| Total sugars | 1.4 g | No DV | 2.0 g | No DV |
| Protein | 0.6 g | 1% | 0.9 g | 2% |
| Vitamin A | 18 mcg RAE | 2% | 25 mcg RAE | 3% |
| Vitamin K | 17 mcg | 14% | 24.1 mcg | 20% |
| Folate | 21 mcg DFE | 5% | 29 mcg DFE | 7% |
| Vitamin C | 2.0 mg | 2% | 2.8 mg | 3% |
| Potassium | 102 mg | 2% | 141 mg | 3% |
| Calcium | 13 mg | 1% | 18 mg | 1% |
| Iron | 0.3 mg | 2% | 0.41 mg | 2% |
Iceberg lettuce calories are about as low as food gets. A medium head of 539 grams comes to roughly 75 calories and 6.5 grams of fiber in USDA data, so even a large wedge salad gets most of its calories from the dressing, cheese and bacon on top. Vitamin K is its strongest nutrient, at 14% of the Daily Value per shredded cup; our guide to vitamin K in foods puts that in context. Iceberg is not a significant source of vitamin C, potassium, calcium or iron.
Is iceberg lettuce healthy?
Is iceberg lettuce healthy? Yes, in the sense that it is a vegetable with almost no calories, some fiber and a little vitamin K and folate, and the Dietary Guidelines for Americans count it in the other vegetables subgroup alongside celery, cucumber and onions. Its reputation as “nutritionally empty” comes from comparisons: per cup, it has a fraction of the vitamin A, vitamin K and folate of romaine or leaf lettuce, because its pale inner leaves carry far less pigment. Lighter leaves mean fewer carotenoids; USDA lists about 299 micrograms of beta-carotene per 100 grams of iceberg vs about 5,226 for romaine.
So iceberg lettuce benefits are mainly practical: crunch, hydration and volume for very few calories, and if iceberg is the lettuce you enjoy, it can make salads easier to eat. Mixing iceberg with romaine, leaf lettuce or spinach keeps the crunch while adding more vitamins. Claims that iceberg has “negative calories” are not supported; our guide to that myth explains why. For other watery produce, see our cucumber guide, and for foods that add real fiber, our guide to fiber-rich foods.
Iceberg vs romaine and other greens
The table compares iceberg with other lettuces and two darker greens, per 100 grams of raw leaves. Iceberg has the most water and the fewest vitamins of the group.
| Per 100 g, raw (USDA FDC ID) | Water | Calories | Vitamin A (% DV) | Vitamin K (% DV) | Folate (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|---|
| Iceberg (169248) | 95.6 g | 14 | 25 mcg (3%) | 24.1 mcg (20%) | 29 mcg (7%) | 141 mg (3%) |
| Romaine (169247) | 94.6 g | 17 | 436 mcg (48%) | 102.5 mcg (85%) | 136 mcg (34%) | 247 mg (5%) |
| Butterhead, Boston or Bibb (168429) | 95.6 g | 13 | 166 mcg (18%) | 102.3 mcg (85%) | 73 mcg (18%) | 238 mg (5%) |
| Green leaf (169249) | 95.0 g | 15 | 370 mcg (41%) | 126.3 mcg (105%) | 38 mcg (10%) | 194 mg (4%) |
| Spinach (168462) | 91.4 g | 23 | 469 mcg (52%) | 482.9 mcg (402%) | 194 mcg (49%) | 558 mg (12%) |
| Kale (168421) | 89.6 g | 35 | 241 mcg (27%) | 389.6 mcg (325%) | 62 mcg (16%) | 348 mg (7%) |
Our sibling guide to romaine lettuce has the full romaine numbers and its E. coli outbreak history. For darker options, our guide to greens compares many of them, our kale guide covers kale in depth, and our guide to potassium in foods shows that spinach, not lettuce, is the green to look at for that mineral.
Iceberg lettuce in a GLP-1 or smaller-portion diet
Because iceberg is so watery and mild, some people find it easy to eat when appetite is low, for example on a GLP-1 medicine. It adds bulk without many calories, but it adds little protein, so it works as a base rather than a meal on its own. Our GLP-1 diet guide covers how vegetables fit next to protein foods. If raw vegetables cause gas or bloating, add them gradually and talk to your clinician if symptoms persist.
How to pick, wash and store iceberg lettuce
- Picking: choose a head that feels heavy for its size, with crisp leaves and no slimy or brown spots. Rusty-looking edges are a sign of age.
- Hands first: FDA advises washing your hands with soap and water for 20 seconds before and after preparing produce.
- Washing a head: FDA advises removing the outermost leaves of a head of lettuce, cutting away bruised or damaged areas, and rinsing under plain running water while rubbing gently. There is no need for soap or a produce wash. Dry with a clean cloth, paper towel or salad spinner.
- Bagged and shredded iceberg: FDA says products labeled pre-washed or ready-to-eat can be used without further washing. If you rinse them anyway, keep them away from unclean surfaces.
- Storage: refrigerate cut or bagged lettuce at 40 degrees Fahrenheit or below, as FDA advises. Whole heads keep longer than shredded lettuce.
Safety notes
Like all lettuce, iceberg is eaten raw, so careful handling matters. When CDC or FDA announces an outbreak linked to lettuce or other leafy produce, the notice names the product, brand or growing region to avoid; follow it. CDC advises calling a doctor for diarrhea lasting more than two days, bloody stools, a high fever or signs of dehydration. Iceberg is low in vitamin K compared with other lettuces, but people taking warfarin are advised to keep vitamin K intake consistent rather than swing between low- and high-vitamin K greens, so talk to your clinician before swapping iceberg for spinach or kale salads.
Frequently Asked Questions
Is iceberg lettuce healthy?
Yes, as a low-calorie vegetable. It is mostly water and supplies some vitamin K, folate and fiber, but far less vitamin A and folate than romaine or leaf lettuce.
How many calories are in iceberg lettuce?
About 10 calories per shredded cup (72 g) and 14 per 100 grams in USDA data. A medium head is roughly 75 calories.
Does iceberg lettuce have any nutritional value?
Some. A shredded cup gives 14% of the Daily Value for vitamin K and small amounts of folate, fiber and potassium in USDA data.
Is iceberg lettuce just water?
Mostly. USDA lists about 95.6 grams of water per 100 grams of iceberg, among the highest of any lettuce.
Is iceberg or romaine better for vitamins?
Romaine. Per cup, it has about 11 times the vitamin A and nearly 3 times the vitamin K of iceberg in USDA data.
Should I wash iceberg lettuce?
Wash whole heads: remove the outer leaves and rinse under plain running water without soap. FDA says bagged lettuce labeled pre-washed can be used as is.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Romaine Lettuce: USDA Nutrition, Romaine vs Iceberg and Safety, Leafy Greens: USDA List of Dark Greens, Spinach vs Kale and Tips, Cucumber Benefits: USDA Cucumber Nutrition, Calories and Safety, Lettuce: Nutrition by Type, Vitamin K and Washing Advice.