🥬 vegetable
Calories in Iceberg lettuce
10kcal
Per 1 cup shredded (72g)
Protein
0.6g
Carbs
2.2g
Fat
0.1g
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Iceberg — crisp, water-heavy lettuce.
Lower nutrition density than romaine but classic for crunch (BLTs, wedges).
Best for
- volume eating — 14 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 cup shredded (~72g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed iceberg lettuce stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~14 | Matches the page numbers |
| Sautéed in oil | ~25–49 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~35–70 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup shredded (72g) | 10 | 0.6g | 2.2g | 0.1g |
| 1 wedge (100g) | 14 | 0.9g | 3g | 0.1g |
Per 100g: 14 kcal · 0.9g P · 3g C · 0.1g F