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Iceberg Lettuce: Calories, Protein & Nutrition Guide

Iceberg Lettuce contains 14 kcal per 100g, with 0.9g of protein, 3.0g of carbohydrates, and 0.1g of fat. A low-fat option at just 0.1g of fat per 100g. It is low in calories, making it suitable for calorie-controlled diets. A naturally keto-friendly food, thanks to its minimal carbohydrate content. It is suitable for vegans.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.86mg, Calcium 36.0mg, Vitamin C 12.0mg
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Nutritional Overview

Iceberg Lettuce is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 14 kcal of energy, 0.9g of protein, 3.0g of carbohydrates, and 0.1g of fat.

With just 0.1g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 2.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It contains 12.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

At just 14 kcal and 0.1g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Iceberg Lettuce is suitable for ketogenic (with only 3.0g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than estimate Iceberg Lettuce by eye, our nutrition calories calculator logs its real 14 kcal per 100g and shows you where your day stands.

Frequently Asked Questions

How many calories are in Iceberg Lettuce?

Iceberg Lettuce contains 14 kcal per 100g, which is approximately 1% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Iceberg Lettuce a good source of protein?

Iceberg Lettuce contains 0.9g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Supervalu Cooked Irish Ham, Harðfiskur (dried fish jerky), Soy Protein Isolate, or other protein-rich foods.

Is Iceberg Lettuce low in fat?

Yes, Iceberg Lettuce contains only 0.1g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Iceberg Lettuce low in sugar?

Yes, Iceberg Lettuce has only 2.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Iceberg Lettuce low in salt?

Yes, Iceberg Lettuce contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Iceberg Lettuce keto-friendly?

Yes, with only 3.0g of carbohydrates per 100g, Iceberg Lettuce fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Iceberg Lettuce suitable for vegans?

Yes, Iceberg Lettuce is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 14 kcal and 0.9g of protein per 100g.

Is Iceberg Lettuce free from major allergens?

Iceberg Lettuce does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Iceberg Lettuce rich in vitamin C?

Yes, Iceberg Lettuce contains 12.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Is Iceberg Lettuce good for weight loss?

With only 14 kcal and 0.1g of fat per 100g, Iceberg Lettuce meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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