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Nutritional Value of Iceberg and Romaine Lettuce

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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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