Vegetables Leafy Greens & Salads Phytochemical data available 🇺🇸 USDA FDC 2025
✦ Very low calorie ✦ High water content ✦ Hydrating ✦ Crunchy texture

Iceberg lettuce is a pale, crunchy salad leaf with very high water content. It is very low in calories but provides only small amounts of vitamins and minerals compared with darker leaves.

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Preparation note

Eat raw; the pale leaves contain less folate, vitamin A and vitamin K than greener varieties, so mix with darker leaves for better nutrition.

Sources: CoFID 2021

Macronutrients per 100g

71.6
kJ
Energy
0.74
g
Protein
3.37
g
Carbs
0.07
g
Fat
0.04
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 139 mg 7%
Vitamin K 20.5 µg 17%
Phosphorus 19.2 mg 3%
Calcium 14.2 mg 2%
Magnesium 6.31 mg 2%
Niacin (B3) 0.218 mg 1%
Zinc 0.173 mg 2%
Manganese 0.082 mg 4%
Thiamin (B1) 0.056 mg 5%
Vitamin B6 0.040 mg 3%
Copper 0.033 mg 3%
Iron 0.033 mg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Flavonols
Quercetin
1.42 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavonols
Kaempferol
0.150 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavonols
Myricetin
0.060 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavones
Apigenin
0.130 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavones
Luteolin
0.030 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavanones
Naringenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavanones
Hesperetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavanols (Flavan-3-ols)
Epicatechin (-)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Flavanols (Flavan-3-ols)
Catechin (+)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Anthocyanins
Malvidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Anthocyanins
Cyanidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Anthocyanins
Pelargonidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Anthocyanins
Delphinidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11252
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11252
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11252
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11252
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry: USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.