Calories in
lettuce, iceberg, raw
14 kcal per 100 g Lettuce, iceberg, raw contains 14 calories per 100 grams, or about 10 calories per cup shredded. Per 100 g it provides 0.9 g protein, 3.0 g carbohydrate and 0.1 g fat.
By calories that splits 71% carbohydrate, 22% protein, 8% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 169248·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 17 kcal; USDA publishes 14 kcal — +3 kcal, 21.4% apart. That gap is expected, not an error: USDA derives energy with food-specific factors and, for many items, discounts the fibre that the shorthand still counts at four. The published figure is the better one, so the axis above is scaled to it and the shares are what the shorthand is genuinely good at.
Source—USDA FoodData Central, SR Legacy—FDC 169248—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup shredded | 72.0 g | 10 | 0.6 g | 2.1 g | 0.1 g |
| 1 cup, chopped (1/2" pieces, loosely packed) | 57.0 g | 8 | 0.5 g | 1.7 g | 0.1 g |
| 1 head, large | 755.0 g | 106 | 6.8 g | 22.4 g | 1.1 g |
| 1 head, medium (6" dia) | 539.0 g | 75 | 4.9 g | 16.0 g | 0.8 g |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Full nutrition, per 100 g and per cup shredded
| Nutrient | Per 100 g | Per cup shredded |
|---|---|---|
| Energy | 14 kcal | 10 kcal |
| Protein | 0.9 g | 0.6 g |
| Total fat | 0.1 g | 0.1 g |
| Saturated fat | 0.0 g | 0.0 g |
| Carbohydrate | 3.0 g | 2.1 g |
| Fibre | 1.2 g | 0.9 g |
| Sugars | 2.0 g | 1.4 g |
| Sodium | 10.0 mg | 7.2 mg |
| Potassium | 141.0 mg | 101.5 mg |
| Calcium | 18.0 mg | 13.0 mg |
| Iron | 0.4 mg | 0.3 mg |
| Vitamin C | 2.8 mg | 2.0 mg |
| Vitamin A | 25.0 µg | 18.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 95.6 g | 68.9 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 169248·REVIEWED JUL 2026
How lettuce, iceberg, raw compares
Among the 209 vegetables and vegetable products items on this site, lettuce, iceberg, raw ranks 197 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 77% less calorie-dense than typical for its group.
It carries 6.4 g of protein per 100 calories, a moderate protein contribution.
To burn off one cup shredded (10 kcal), a 70 kg adult would walk for roughly 2 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average lettuce, iceberg, raw. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in lettuce, iceberg, raw?
Lettuce, iceberg, raw contains 14 calories per 100 g, which works out to about 10 calories per cup shredded. It also provides 0.9 g of protein, 3.0 g of carbohydrate and 0.1 g of fat per 100 g.
What is the macro breakdown of lettuce, iceberg, raw?
By calories, lettuce, iceberg, raw is roughly 71% carbohydrate, 22% protein and 8% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup shredded?
About 2 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the lettuce, iceberg, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Neighbouring entries
The 6 foods that sit closest to lettuce, iceberg, raw on the calorie-density shelf, all within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "Lettuce, iceberg (includes crisphead types), raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
