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Iceberg Lettuce Nutrition Facts

45 calories in 1 head, small

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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Did you know?...Carbohydrates are sugars that the body uses for energy. Simple carbohydrates, also called simple sugars, provide the body with quick energy. They are found in fruit, milk and white sugar. Complex carbohydrates, known as fiber and starch, are broken down in the body slower than simple carbohydrates. They are found in vegetables, bread, rice, oatmeal, whole grains and peas.
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