Nutrition Diet: How many ounces is 1 head of iceberg lettuce?

October 28, 2025 •

2 min read

Depending on its size, one head of iceberg lettuce can weigh anywhere from 11 to 26 ounces, with a medium head averaging around 19 ounces. Knowing the typical weight of how many ounces is 1 head of iceberg lettuce is essential for accurately tracking nutrition and planning a balanced diet.

Quick Summary

The weight of an iceberg lettuce head varies by size, from roughly 11.4 ounces for a small head to 26.6 ounces for a large one. This hydrating, low-calorie vegetable offers beneficial nutrients and fiber, making it a simple yet effective addition to a healthy nutrition plan.

Key Points

Weight Varies by Size: A small head of iceberg weighs around 11.4 ounces, while a large one can be up to 26.6 ounces.
Mostly Water: Composed of approximately 95-96% water, iceberg lettuce is a highly hydrating food.
Low in Calories: With only about 10 calories per shredded cup, it's an excellent low-caloric base for salads and wraps.
Source of Vitamins: It provides valuable amounts of vitamins K and A, as well as folate, supporting blood clotting, vision, and cell growth.
Aids Digestion: The combination of high water content and fiber helps support healthy digestion and bowel regularity.
Crisp Texture: Its mild flavor and satisfying crunch make it a versatile base that pairs well with a wide variety of toppings.

Understanding Iceberg Lettuce Weights

When preparing a meal, knowing the volume of your ingredients is crucial for both recipe accuracy and nutritional tracking. Iceberg lettuce, with its mild flavor and crisp texture, is a popular choice for salads, sandwiches, and wraps, but its weight can vary significantly. By understanding the average sizes, you can better estimate portion sizes without a scale.

How Many Ounces in a Typical Head?

The weight of an iceberg lettuce head varies based on size and moisture. A small head is around 11.4 ounces (324g), a medium is about 19 ounces (539g), and a large one can reach up to 26.6 ounces (755g). Using a kitchen scale gives the most accurate measurement, but these averages are helpful for planning.

Nutritional Profile of Iceberg Lettuce

Iceberg lettuce is notably high in water (around 95-96%) and low in calories, with about 10 calories per shredded cup. It also provides vitamins K and A, folate, and potassium.

Iceberg vs. Romaine: A Nutritional Comparison

Comparing iceberg to romaine shows differences in nutrient concentration. While both are low-calorie and hydrating, romaine generally offers higher amounts of vitamins and minerals.


Nutrient (per 100g)	Iceberg Lettuce	Romaine Lettuce	Analysis
Calories	14 kcal	~17 kcal	Both are very low in calories.
Vitamin A	25 mcg	436 mcg	Romaine has significantly more Vitamin A.
Vitamin K	24 mcg	102.5 mcg	Romaine is a much richer source of Vitamin K.
Folate (B9)	29 mcg	136 mcg	Romaine contains considerably more folate.
Calcium	18 mg	33 mg	Romaine offers nearly double the calcium.
Magnesium	7 mg	14 mg	Romaine has about twice as much magnesium.
Fiber	1.2 g	2.1 g	Romaine provides more dietary fiber.
Water Content	~96%	~95%	Both are excellent sources of hydration.

Romaine is more nutrient-dense, but iceberg remains a healthy option for low-calorie bulk, hydration, and its preferred taste and texture by some.

Incorporating Iceberg Lettuce into Your Diet

Iceberg lettuce can be used in many dishes, including classic wedge salads, lettuce wraps, taco salads, and even lightly stir-fried.

Storage and Freshness Tips

To keep iceberg lettuce crisp, select firm heads, store in the refrigerator's crisper drawer wrapped in damp paper towels, keep away from ethylene-producing fruits, and wash right before use.

Conclusion: More Than Just 'Crunchy Water'

Knowing how many ounces is 1 head of iceberg lettuce assists with meal planning and portion control. Despite not being the most nutrient-packed green, its high water content and low calories offer benefits for hydration and adding volume to meals. Pairing it with other nutritious ingredients allows you to enjoy its crispness while maintaining a balanced diet. Iceberg lettuce is a healthy and versatile food.

Frequently Asked Questions

Yes, darker leafy greens like romaine or spinach are generally more nutrient-dense, containing higher levels of vitamins and minerals. However, iceberg still provides valuable nutrients and is a perfectly healthy choice.

Iceberg lettuce contains small but beneficial amounts of vitamins A and K, folate, potassium, and fiber. Its most significant nutritional contribution is its high water content.

The calorie count depends on the size. A large head (approximately 26.6 oz) contains around 106 calories, while a smaller head (approximately 11.4 oz) has about 45 calories.

To maximize its shelf life, store the unwashed head in a damp paper towel placed inside a plastic bag in the refrigerator's crisper drawer. This helps maintain crispness and moisture.

Yes. While commonly used raw, iceberg lettuce can be lightly stir-fried with ingredients like garlic and soy sauce to create a warm side dish, which is a popular method in certain cuisines.

Yes, due to its very low calorie count and high water and fiber content, it can help increase feelings of fullness without contributing significant calories, supporting weight management efforts.

Absolutely. With a water content of approximately 95-96%, iceberg lettuce is one of the most hydrating solid foods available and contributes to your daily fluid intake.