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Iceberg Lettuce: Fiber Breakdown, Calories, and Daily Value

Light, crisp greens: mostly water, very low calories, and FODMAP-friendly, with gentle fiber for fullness and comfortable digestion.

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🌿 1 serving shredded (~100 g / 3.5 oz)

Greens

🌿 Dietary Fiber

1 serving shredded (~100 g / 3.5 oz) 1.2 g

Soluble

0.42 g (35%)

Insoluble

0.78 g (65%)

Per 100g: 1.2 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving shredded (~100 g / 3.5 oz) 14.0 kcal

Per 100g: 14.0 kcal

Iceberg lettuce is about 96% water and provides only 14 kcal per 100 g, so a big portion can fill you up with almost no calories.

⚡ Glycemic Index (GI)

1 serving shredded (~100 g / 3.5 oz) 15 (Low)

Per 100g: 15

GI around 15: it barely affects blood sugar, and the glycemic load of one serving is only about 0.2.

💡 Popular Iceberg Lettuce Types and Varieties

Fiber content stays low and consistent across varieties

🌿 Classic variety: familiar crunch and gentle dietary fiber.

🌱 Early / Fresh Harvest: juicier texture and tender pectin fiber.

🌾 Specialty variety: dense leaves without a big change in fiber.

✨ Choose fresh, crisp iceberg lettuce for a light serving and comfortable digestion!

⚡ Quick Fiber Calculator (Iceberg Lettuce)

One click, no registration

1 port

🟢 You ate 1.2 g of fiber — that is 4% of your daily norm (30 g)!

How Fiber and Nutrients in Iceberg Lettuce Support Daily Wellness

How Iceberg Lettuce Helps With Weight Control

Big volume and water gently stretch your stomach, while soft fiber slows digestion, helping you feel satisfied longer.

Satiety Score

★ ★ ★ ★ ☆ 4.6 / 5.0

Good fullness from volume and water

Caloric Density 14 kcal

Very low calorie density

Effects on Digestion and Gut Movement

Tender fiber, water, and mild soothing compounds in the leaves make iceberg lettuce comfortable for digestion. A neutral pH of 6.0-6.5 and FODMAP-friendly status usually allow reasonable portions, up to 300-500 g.

Stomach «Softness» Scale

Irritating 9 / 10 (Very gentle for the gut) Ideal

GI Stimulation Score 🌿 Comfortable digestion Smooth, natural transit without irritating the gut lining or causing extra gas.

Gentle microbiome support and a blood-sugar buffer

🩸 Microbiome nourishment
Some soluble fiber can act as gentle food for beneficial gut bacteria.

🛡️ Gut support
As pectin ferments, short-chain fatty acids such as butyrate form and support the gut lining.

🌿 Blood-sugar buffer
Iceberg lettuce barely raises blood sugar: volume, water, and fiber slow digestion.

Prebiotic value

1.2 g fiber FODMAP-friendly

Feeds friendly bacteria

Glycemic buffer 🛡️ Barely affects blood sugar No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Iceberg Lettuce

🥗 Raw form

Fresh product (maximum volume and crunch)

Whole structure: Intact plant cells require active chewing.
Vitamin complex: Fresh leaves preserve heat-sensitive vitamins and antioxidants.
Slow breakdown: Volume and fiber slow digestion, helping you feel satisfied longer.

🔥 Thermal processing

After cooking

Softening plant cells: Cell walls become softer, reducing mechanical stress on the gut.
Higher nutrient availability: Cooking can make some micronutrients easier to absorb.
Easier to digest: A short, gentle cook works well if raw vegetables feel too rough.

Culinary Constructor & Alternatives

Best Food Combinations with Iceberg Lettuce

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Crispy Green Bowl with Beans and Bell Pepper

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Iceberg Lettuce Ingredient

+1.2 g

🍲

Beans Ingredient

+9.6 g

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Bell Pepper Ingredient

+3.0 g

🟢 Total in plate: 13.8 g of fiber (46% of norm)

💡 Quick prep: Tear iceberg lettuce into large pieces, then add beans and bell pepper. Maximum crunch and fullness without calorie-heavy extras.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Arugula 1.6 g / 100g 🌿 Dill 2.1 g / 100g 🌱 Green Onion 2.6 g / 100g 🥬 Leaf Lettuce 1.3 g / 100g