How many calories and carbs are in 2 cups of iceberg lettuce?

December 10, 2025 •

3 min read

Just one cup of shredded iceberg lettuce contains a mere 10 calories, making it a favorite for those aiming to manage their weight. So, how many calories and carbs are in 2 cups of iceberg lettuce, and what else does this crisp vegetable offer? This article delves into the nutritional details to give you a complete picture.

Quick Summary

This guide provides a detailed look at the calories and carbs in 2 cups of iceberg lettuce, examining its nutritional profile, health benefits, and how it compares to other greens. It clarifies why this popular vegetable is a hydrating, low-calorie choice for any diet.

Key Points

2 Cups, 20 Calories: Two cups of shredded iceberg lettuce contain only about 20 calories, making it a very low-calorie food choice.
4 Grams of Carbs: This same serving size provides approximately 4 grams of total carbohydrates, with a portion coming from dietary fiber.
High Water Content: Iceberg lettuce is over 95% water, which helps with hydration and adds satisfying bulk to meals.
Less Nutritious than Romaine: While healthy, iceberg is less nutrient-dense than romaine lettuce, which offers significantly more vitamins A, K, and folate.
Versatile Ingredient: It's an ideal low-carb option for wraps, tacos, and salads, and its mild flavor pairs well with many dishes.
Good for Weight Management: Its high water and fiber content help you feel full without consuming excess calories, supporting weight loss efforts.

Iceberg Lettuce: The Nutritional Snapshot

At first glance, iceberg lettuce may seem like a plain, watery vegetable, but its high water content is exactly what makes it a stellar option for adding bulk to meals without significantly increasing your calorie or carbohydrate intake. A standard measure is 1 cup of shredded iceberg lettuce, but doubling that provides a clear picture of its minimal impact on your diet. For context, most nutritional figures are based on shredded or chopped measurements, as this is how it is most often consumed.

How Many Calories in 2 Cups of Iceberg Lettuce?

Based on USDA data, 1 cup of shredded iceberg lettuce contains approximately 10 calories. This means that 2 cups of shredded iceberg lettuce contain roughly 20 calories. This exceptionally low calorie count is due to its high water content, which makes it a 'volumetric food'—allowing you to eat a large portion to feel full without consuming a lot of calories. This characteristic is beneficial for those on a weight management plan, as it helps satisfy hunger without derailing calorie goals.

How Many Carbs in 2 Cups of Iceberg Lettuce?

For those monitoring their carbohydrate intake, iceberg lettuce is also a great option. A single cup of shredded iceberg lettuce contains about 2 grams of carbohydrates. Therefore, 2 cups of shredded iceberg lettuce contain approximately 4 grams of carbohydrates. Of this small amount, nearly half comes from dietary fiber, with the remainder coming from natural sugars. The low carb count and mild flavor make it an ideal substitute for wraps or buns in various recipes.

Beyond Calories and Carbs: Other Nutritional Benefits

While iceberg lettuce is known for its low calorie and carb content, it also provides several other essential nutrients. Though not as nutrient-dense as darker leafy greens like spinach or kale, it still offers health benefits that contribute to a balanced diet.

Hydration: With a water content of over 95%, iceberg lettuce is extremely hydrating. Eating it is a great way to boost your daily fluid intake, which is crucial for overall health.
Vitamins and Minerals: Iceberg lettuce contains small amounts of several important micronutrients. This includes vitamin K, which is important for blood clotting and bone health, as well as some vitamin A, folate, and potassium.
Dietary Fiber: It provides a modest amount of fiber, which helps support healthy digestion and promotes regular bowel movements.

Iceberg vs. Romaine: A Nutritional Comparison

While both iceberg and romaine are popular types of lettuce, their nutritional profiles differ. Here is a comparison to help you choose the best option for your needs.


Feature	Iceberg Lettuce (per 1 cup, shredded)	Romaine Lettuce (per 1 cup, shredded)	Winner (Nutrient-Density)
Calories	~10	~8	Romaine
Carbohydrates	~2g	~1.5g	Romaine
Vitamin A	~18mcg	~314mcg	Romaine
Vitamin K	~17.4mcg	~73.8mcg	Romaine
Folate (B9)	~20.9mcg	~97.9mcg	Romaine
Potassium	~101.5mg	~177.8mg	Romaine
Texture	Crisper, crunchier	Sturdier, less watery crunch	Varies by Preference
Ideal Use	Wedge salads, tacos, wraps	Caesar salads, grilling	Varies by Preference

For those prioritizing maximum nutrient intake, romaine lettuce is the clear winner, with significantly higher levels of vitamins A, K, and folate. However, iceberg's unbeatable crunch and mild flavor still make it a fantastic, low-calorie choice for specific dishes.

Versatile Uses for Iceberg Lettuce

Beyond the classic wedge salad, iceberg lettuce is a versatile ingredient that can be incorporated into many dishes. Its firm, cup-shaped leaves make it a perfect low-carb vessel for various fillings. For example, you can use the leaves as a wrap for tuna salad or taco meat to replace bread or tortillas. Shredded iceberg also adds a satisfying crunch to sandwiches, burgers, and stir-fries. Just be sure to wait until you're ready to use it before chopping, as the delicate leaves can oxidize and brown quickly.

Conclusion: Iceberg Lettuce is a Healthy, Low-Calorie Choice

In summary, 2 cups of shredded iceberg lettuce offer a very small number of calories and carbohydrates—just 20 calories and 4 grams of carbs. While it may not be as nutritionally dense as its darker green counterparts, it provides a number of benefits, including high water content for hydration and a satisfying crunch that adds bulk to meals without a caloric penalty. It's an excellent choice for anyone looking to add more vegetables to their diet in a low-calorie, low-carb format. For the most balanced nutrition, consider pairing it with other nutrient-rich vegetables like romaine or spinach.

For more detailed nutritional information, consult the USDA FoodData Central database. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170360/nutrients

Frequently Asked Questions

Yes, iceberg lettuce is beneficial for weight loss because it is a very low-calorie and high-volume food. You can eat a large amount of it to feel full and satisfied without adding many calories to your meal.

From a nutrient-density perspective, romaine is generally healthier than iceberg. It contains significantly higher amounts of vitamins A, K, and folate, though both are healthy, low-calorie options.

You can use the large, crisp leaves of iceberg lettuce as a substitute for bread or tortillas. Fill them with tuna salad, taco meat, or other fillings to create a crunchy, low-carb wrap.

While it's difficult to consume enough iceberg lettuce to cause serious issues due to its low-calorie nature, excessive consumption can lead to minor digestive discomfort due to its fiber content. Moderation is always key.

Browning in iceberg lettuce is caused by oxidation. While a bit of brown on the edges is not harmful, it indicates the lettuce is no longer at its freshest and is losing its crispness. It's best to use fresh, green lettuce for the best texture and flavor.

Yes, while the lettuce itself is very low in calories, adding dressings and toppings like cheese, croutons, or creamy sauces will significantly increase the total calorie and fat content of your salad. Choose light vinaigrettes and control portions to keep it healthy.

To keep iceberg lettuce crisp and fresh, store the unwashed head in a plastic bag with a damp paper towel in the crisper drawer of your refrigerator. Don't wash or chop it until you're ready to use it.