Iceberg Lettuce
The world's best-selling crisp, round lettuce: tightly layered pale leaves full of cool water and refreshing crunch. It contains almost no carbohydrate (under 2 g net), so a glycemic index does not apply, and it is the king of instant hydration and freshness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Use its broad, firm leaves instead of tortillas or burger buns (lettuce wraps) to hold grilled chicken, fajitas or burgers, saving you hundreds of calories and refined starch.
Best preparation methods
Shred it for burger and taco salads, and keep it washed and dried in the fridge so it stays crisp and refreshingly cool.
Important Nutritional Note
Although it is light and low in calories, it hydrates the body and keeps the bowels moving; a free choice with no limit on quantity for people with diabetes and low-carb diets.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 14 kcal | 11.2 kcal |
| Protein | 0.9 g | 0.7 g |
| Carbohydrate | 3 g | 2.4 g |
| Available carbohydrate | 1.8 g | 1.4 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 1.2 g | 1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 14 kcal per 100 g, ranking 3 of 48 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Iceberg Lettuce good for weight loss?
Yes. Iceberg Lettuce is very low in calories (14 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Iceberg Lettuce affect blood sugar?
Iceberg Lettuce contains only 1.8 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Iceberg Lettuce?
A typical 80 g portion of Iceberg Lettuce provides about 11 kcal, 0.7 g protein, 2.4 g carbohydrate, 0.1 g fat and 1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.