Nutrients in 300 calories of Iceberg Lettuce

Raw Iceberg Lettuce (Lactuca sativa var. capitata).

Weight per 300 Calories

Iceberg Lettuce

2143g

Raw Iceberg Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

22%

70%

300 kcal ▼

Macro Nutrients

Iceberg Lettuce

Energy300 kcal

10.3%

Raw Iceberg Lettuce has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Iceberg Lettuce has 3 g of Fat per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.39 g

1.2%

Raw Iceberg Lettuce has 0.38571428571429 g of Saturated Fat per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.1 g

69.6%

Raw Iceberg Lettuce has 1.1142857142857 g of Omega 3 per 300 calories, which is 69.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.65%

Raw Iceberg Lettuce has 0.45 g of Omega 6 per 300 calories, which is 2.65% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate63.6 g

49%

Raw Iceberg Lettuce has 63.642857142857 g of Carbohydrate per 300 calories, which is 49% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars42.2 g

58.2%

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

Raw Iceberg Lettuce has 42.214285714286 g of Sugars per 300 calories, which is 58.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose21.4 g

29.6%

≤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 21.428571428571 g of Fructose per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose19.5 g

Raw Iceberg Lettuce has 19.5 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.07 g

Raw Iceberg Lettuce has 1.0714285714286 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber25.7 g

67.7%

Raw Iceberg Lettuce has 25.714285714286 g of Fiber per 300 calories, which is 67.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.3 g

34.4%

Raw Iceberg Lettuce has 19.285714285714 g of Protein per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Iceberg Lettuce

Vitamin A536 μg

59.5%

RAE, retinol activity equivalents

Raw Iceberg Lettuce has 535.71428571429 μg of Vitamin A per 300 calories, which is 59.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.88 mg

73.2%

Thiamine

Raw Iceberg Lettuce has 0.87857142857143 mg of Vitamin B1 per 300 calories, which is 73.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg

41.2%

Riboflavin

Raw Iceberg Lettuce has 0.53571428571429 mg of Vitamin B2 per 300 calories, which is 41.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.64 mg

16.5%

Niacin, nicotinic acid, niacinamide

Raw Iceberg Lettuce has 2.6357142857143 mg of Vitamin B3 per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.95 mg

39%

Pantothenic acid

Raw Iceberg Lettuce has 1.95 mg of Vitamin B5 per 300 calories, which is 39% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.9 mg

69.2%

Pyridoxine

Raw Iceberg Lettuce has 0.9 mg of Vitamin B6 per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9621 μg

155%

Folates and Folic Acid

Raw Iceberg Lettuce has 621.42857142857 μg of Vitamin B9 per 300 calories, which is 155% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C60 mg

66.7%

Ascorbic acid

Raw Iceberg Lettuce has 60 mg of Vitamin C per 300 calories, which is 66.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.86 mg

25.7%

Tocopherols and Tocotrienols

Raw Iceberg Lettuce has 3.8571428571429 mg of Vitamin E per 300 calories, which is 25.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K516 μg

430%

Phytomenadione or phylloquinone

Raw Iceberg Lettuce has 516.42857142857 μg of Vitamin K per 300 calories, which is 430% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Iceberg Lettuce

Calcium386 mg

38.6%

Raw Iceberg Lettuce has 385.71428571429 mg of Calcium per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

59.5%

Raw Iceberg Lettuce has 0.53571428571429 mg of Copper per 300 calories, which is 59.5% 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

Iron8.8 mg

110%

Raw Iceberg Lettuce has 8.7857142857143 mg of Iron per 300 calories, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium150 mg

35.7%

Raw Iceberg Lettuce has 150 mg of Magnesium per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.68 mg

116%

Raw Iceberg Lettuce has 2.6785714285714 mg of Manganese per 300 calories, which is 116% 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

Phosphorus429 mg

61.2%

Raw Iceberg Lettuce has 428.57142857143 mg of Phosphorus per 300 calories, which is 61.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3021 mg

89%

Raw Iceberg Lettuce has 3021.4285714286 mg of Potassium per 300 calories, which is 89% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.14 μg

3.9%

Raw Iceberg Lettuce has 2.1428571428571 μg of Selenium per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium214 mg

14.3%

Raw Iceberg Lettuce has 214.28571428571 mg of Sodium per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29.2%

Raw Iceberg Lettuce has 3.2142857142857 mg of Zinc per 300 calories, which is 29.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2049 g

55.4%

Raw Iceberg Lettuce has 2049.4285714286 g of Water per 300 calories, which is 55.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Iceberg Lettuce:

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

Minerals in 300 calories of Raw Iceberg Lettuce:

300 calories of Iceberg Lettuce has outstanding amounts of Iron, Manganese and Potassium.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus and Zinc.
It also has a good amount of Sodium.
This vegetable has some Selenium.

Macronutrients in 300 calories of Raw Iceberg Lettuce:

300 calories of Iceberg Lettuce is an excellent source of Omega 3, Carbohydrate, Sugars, Fructose, Fiber and Protein.
It has some Fat and Omega 6.
While 300 calories of product has trace amounts of Saturated Fat, it has no Glucose and Sucrose.

Compare Raw Iceberg Lettuce with:

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

Food Info

Nutrients in 300 calories of Iceberg Lettuce

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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