How many calories are in iceberg lettuce?

Iceberg lettuce contains just 14 kcal per 100g, making it one of the lowest-calorie foods available. A whole iceberg lettuce (around 500g) contains roughly 70 kcal — fewer than a single slice of bread. This extremely low calorie count is because iceberg lettuce is approximately 96% water.

Is iceberg lettuce nutritious?

Iceberg lettuce is low in calories and provides some fibre (1.5g per 100g), but it is nutritionally less dense than darker leafy greens. It contains small amounts of vitamins A, K, and folate, but significantly less than romaine, spinach, or kale. Its main nutritional value is as a low-calorie, high-water-content food that adds bulk and crunch to meals without adding significant calories or sugar.

Does iceberg lettuce spike blood sugar?

No. Iceberg lettuce contains only 1.4g of carbohydrate per 100g, which is far too little to cause any measurable blood sugar response. The glycaemic index is effectively negligible. It is one of the safest foods for anyone managing blood sugar levels, whether diabetic or simply trying to avoid glucose spikes.

Glucose: Very LowNOVA 1

Nutritional Information for Iceberg Lettuce

Iceberg lettuce is one of the lowest-calorie foods you can buy, delivering just 14 kcal per 100g. It is almost entirely water (around 96%) with minimal macronutrient content. From a SpikeSaver perspective, iceberg lettuce has a negligible glycaemic impact — 1.4g of carbs per 100g means virtually zero blood sugar response. It is nutritionally less dense than darker leafy greens like spinach or romaine, but its crunch and neutral flavour make it a popular base for salads and burgers across the UK.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	14 kcal / 60 kJ	11 kcal
Protein	1.2g	1g
Carbohydrates	1.4g	1.1g
of which sugars	1.4g	—
Fat	0.1g	0.1g
of which saturated	0.1g	—
Fibre	1.5g	—
Salt	0.02g	—

Serving size: 1 portion shredded (~80g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Iceberg lettuce contains just 1.4g of carbohydrates per 100g, all naturally occurring sugars. The glycaemic index is negligible because the carbohydrate content is so low that it cannot produce a meaningful blood sugar response. Even eating an entire head of lettuce (approximately 500g) would deliver only 7g of carbs.

Processing level

NOVA 1 (unprocessed)

A whole iceberg lettuce is an unprocessed single-ingredient product. Pre-washed and shredded iceberg lettuce sold in bags is also NOVA 1 — washing and cutting are minimal processing steps that do not change the NOVA classification. There are no additives, preservatives, or flavourings in any of the Tesco iceberg lettuce products.

Iceberg Lettuce at Tesco

Source: Tesco product page, October 2025

Tesco Iceberg Lettuce Each

£0.89*NOVA 1 (unprocessed)

Tesco Shredded Iceberg 130G

£0.50*NOVA 1 (unprocessed)

Tesco Iceberg Lettuce 200G

£0.64*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

All iceberg lettuce products at Tesco are NOVA 1 with zero UPF markers. There is genuinely nothing to watch for here — iceberg lettuce is one of the safest foods from both a processing and a glucose perspective. The shredded bags are slightly higher in calories (19 kcal/100g vs 14 kcal/100g for whole) due to natural variation, but the difference is trivial. Budget tip: Tesco Shredded Iceberg 130G at £0.50 is the cheapest option and saves preparation time.

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