Iceberg Lettuce Nutrition Facts

45 calories in 1 head, small

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Calories in Iceberg Lettuce
Lettuce, iceberg (includes crisphead types), raw
45 calories in 1 head, small
1 head, small = 324g ≈ 0.714lb ≈ 11.43oz
0.14 calories / gram
0 Weight Watchers points
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Calorie Sources:76% carbohydrates; 16% proteins; 8% fats
Fats:0.45 g (4 calories, 0% by weight)
Carbohydrates:9.62 g (34 calories, 3% by weight)
Proteins:2.92 g (7 calories, 1% by weight)
Water:309.87 g (96% by weight)
Fat Composition:81% polyunsaturated; 12% saturated; 7% monounsaturated
Trans Fat :~
Dietary Fiber:3.89 g (1% by weight)
Serving Sizes: 100 g
1 cup shredded
1 cup, chopped (1/2" pieces, loosely packed)
1 head, large
1 head, medium (6" dia)
1 head, small
1 leaf, large
1 leaf, medium
1 leaf, small
1 NLEA Serving
Scientific Name:Lactuca sativa var. capitata
Refuse:5 %
Refuse Description:Core
Food Group:Vegetables and Vegetable Products
USDA #:11252
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Vitamin A:1626 IU
Retinol Activity Equivalent:81 mcg
α-Carotene:12.96 mcg
β-Carotene:968.76 mcg
Lutein + Zeaxanthin:897.48 mcg
Vitamin B-1:129.60 mcg
Vitamin B-2:64.80 mcg
Vitamin B-3:388.80 mcg
Vitamin B-5:291.60 mcg
Vitamin B-6:129.60 mcg
Vitamin B-9:93.96 mcg
Food folate:93.96 mcg
Dietary Folate Equivalent:93.96 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:21.71 mg
Vitamin C:9.07 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:583.20 mcg
Added α-Tocopherol:~
γ-Tocopherol:291.60 mcg
Vitamin K:78.08 mcg
Calcium (Ca):58.32 mg
Copper (Cu):64.80 mcg
Fluoride (F):~
Iron (Fe):1.33 mg
Magnesium (Mg):22.68 mg
Manganese (Mn):388.80 mcg
Phosphorus (P):64.80 mg
Potassium (K):0.46 g
Selenium (Se):0.32 mcg
Sodium (Na):32.40 mg
Zinc (Zn):486 mcg
Phytosterols:32.40 mg
Carbohydrates Total:9.62 g
Dietary Fiber:3.89 g
Sugars Total:6.38 g
Fructose:3.24 g
Glucose/Dextrose:2.95 g
Sucrose:0.16 g
Proteins Total:2.92 g
Essential amino acids
Phenylalanine:64.80 mg
Leucine:64.80 mg
Methionine:16.20 mg
Lysine:64.80 mg
Isoleucine:32.40 mg
Valine:64.80 mg
Threonine:64.80 mg
Tryptophan:29.16 mg
Histidine:29.16 mg
Arginine:32.40 mg
Non-essential amino acids
Alanine:64.80 mg
Aspartic acid:0.39 g
Betaine:324 mcg
Cystine:16.20 mg
Glutamic acid:0.62 g
Glycine:32.40 mg
Proline:32.40 mg
Serine:64.80 mg
Tyrosine:22.68 mg
Fats Total:0.45 g
Saturated fatty acids:32.40 mg
Monounsaturated fatty acids:19.44 mg
Polyunsaturated fatty acids:0.23 g
Trans fatty acids:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:32.40 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:6.48 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:3.24 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:12.96 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:64.80 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.16 g
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:1.17 g
Product Type:Iceberg
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:1 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:2 / 10
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