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Nutritional Value of Iceberg and Romaine Lettuce


Updated April 10, 2014

Iceberg Lettuce

Iceberg Lettuce

Matthew Bowden Romaine Lettuce

Romaine Lettuce

Matthew Bowden

Iceberg and Romaine lettuce are both great choices when it comes to calories - both have less than 10 calories per cup of fresh leaves. They're also well-suited for both low-fat and low-carb diets.

But when it comes down to total nutritional value, Romaine lettuce is probably the better choice.

Romaine lettuce has darker green leaves -- the deeper the color the better the nutrition. Romaine lettuce has more folate, vitamin K and lutein than iceberg lettuce.

Nutritional Values for Iceberg and Romaine Lettuce

One cup of iceberg lettuce has:

  • 8.0 calories
  • 0.5 gram protein
  • 0.7 gram fiber
  • 10 milligrams calcium
  • 78 milligrams potassium
  • 1.5 milligrams vitamin C
  • 16 micrograms folate
  • 13.3 micrograms of vitamin K
  • 164 micrograms beta carotene
  • 152 micrograms of lutein + zeaxanthin
One cup of romaine lettuce has:
  • 8.0 calories
  • 0.58 gram protein
  • 1.0 gram fiber
  • 16 milligrams calcium
  • 116 milligrams potassium
  • 11.3 milligrams vitamin C
  • 64 micrograms folate
  • 48.2 micrograms vitamin K
  • 1637 micrograms beta carotene
  • 1,087 micrograms of lutein + zeaxanthin.

Source: United States Department of Agriculture National Nutrient Database


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