Nutrients in 1 kilogram of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Macros Ratio

Protein Fat Carbs

22%

70%

1 kg ▼

Macro Nutrients

Iceberg Lettuce

Energy140 kcal

4.83%

Raw Iceberg Lettuce has 140 kcal of Energy per 1 kilogram, which is 4.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.44%

Raw Iceberg Lettuce has 1.4 g of Fat per 1 kilogram, which is 1.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Raw Iceberg Lettuce has 0.18 g of Saturated Fat per 1 kilogram, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.52 g

32.5%

Raw Iceberg Lettuce has 0.52 g of Omega 3 per 1 kilogram, which is 32.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.24%

Raw Iceberg Lettuce has 0.21 g of Omega 6 per 1 kilogram, which is 1.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Iceberg Lettuce has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate29.7 g

23%

Raw Iceberg Lettuce has 29.7 g of Carbohydrate per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19.7 g

27%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Iceberg Lettuce has 19.7 g of Sugars per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose10 g

13.8%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Iceberg Lettuce has 10 g of Fructose per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose9.1 g

Raw Iceberg Lettuce has 9.1 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.5 g

Raw Iceberg Lettuce has 0.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12 g

31.6%

Raw Iceberg Lettuce has 12 g of Fiber per 1 kilogram, which is 31.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9 g

16%

Raw Iceberg Lettuce has 9 g of Protein per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce

Vitamin A250 μg

27.8%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 250 μg of Vitamin A per 1 kilogram, which is 27.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34%

Thiamine

Raw Iceberg Lettuce has 0.41 mg of Vitamin B1 per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19.2%

Riboflavin

Raw Iceberg Lettuce has 0.25 mg of Vitamin B2 per 1 kilogram, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.23 mg

7.7%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 1.23 mg of Vitamin B3 per 1 kilogram, which is 7.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg

18%

Pantothenic acid

Raw Iceberg Lettuce has 0.91 mg of Vitamin B5 per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32.3%

Pyridoxine

Raw Iceberg Lettuce has 0.42 mg of Vitamin B6 per 1 kilogram, which is 32.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9290 μg

72.5%

Folates and Folic Acid

Raw Iceberg Lettuce has 290 μg of Vitamin B9 per 1 kilogram, which is 72.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Iceberg Lettuce has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C28 mg

31%

Ascorbic acid

Raw Iceberg Lettuce has 28 mg of Vitamin C per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Iceberg Lettuce has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.8 mg

12%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 1.8 mg of Vitamin E per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K241 μg

201%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 241 μg of Vitamin K per 1 kilogram, which is 201% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium180 mg

18%

Raw Iceberg Lettuce has 180 mg of Calcium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

27.8%

Raw Iceberg Lettuce has 0.25 mg of Copper per 1 kilogram, which is 27.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.1 mg

51.3%

Raw Iceberg Lettuce has 4.1 mg of Iron per 1 kilogram, which is 51.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium70 mg

16.7%

Raw Iceberg Lettuce has 70 mg of Magnesium per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.25 mg

54.3%

Raw Iceberg Lettuce has 1.25 mg of Manganese per 1 kilogram, which is 54.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus200 mg

28.6%

Raw Iceberg Lettuce has 200 mg of Phosphorus per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1410 mg

41.5%

Raw Iceberg Lettuce has 1410 mg of Potassium per 1 kilogram, which is 41.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Raw Iceberg Lettuce has 1 μg of Selenium per 1 kilogram, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium100 mg

6.67%

Raw Iceberg Lettuce has 100 mg of Sodium per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.6%

Raw Iceberg Lettuce has 1.5 mg of Zinc per 1 kilogram, which is 13.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water956 g

26%

Raw Iceberg Lettuce has 956.4 g of Water per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Iceberg Lettuce:

1 kilogram of Iceberg Lettuce has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Iceberg Lettuce:

1 kilogram of Iceberg Lettuce is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium and Zinc.
It also has some Sodium.
The product has trace amounts of Selenium.

Macronutrients in 1 kilogram of Raw Iceberg Lettuce:

1 kilogram of Iceberg Lettuce is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
While 1 kilogram of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Iceberg Lettuce with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Iceberg Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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