Romaine lettuce vs Iceberg lettuce

Per 100 g, romaine lettuce has 17 kcal, 1.2 g protein, 3.2 g carbohydrate and 0.3 g fat; iceberg lettuce has 17 kcal, 0.7 g protein, 3.4 g carbohydrate and 0.1 g fat. Romaine lettuce and iceberg lettuce have about the same calories per 100 g (17 vs 17 kcal).

Per 100 g, side by side

Nutrient	Romaine lettuce	Iceberg lettuce	Difference
Calories	17 kcal	17 kcal	−0 kcal
Protein	1.2 g	0.7 g	+0.5 g
Carbohydrate	3.2 g	3.4 g	−0.2 g
Fat	0.3 g	0.1 g	+0.2 g

Difference is Romaine lettuce minus Iceberg lettuce. Full names: Lettuce, cos or romaine, raw · Lettuce, iceberg, raw.

Per serving

Food · serving	kcal	Protein	Carbs	Fat
Romaine lettuce · 1 bunch, 581 g	99	7 g	19 g	1.7 g
Iceberg lettuce · 100 g	17	0.7 g	3.4 g	0.1 g

Where the calories come from

Romaine lettuce · 24% protein · 63% carbohydrate · 13% fat

Iceberg lettuce · 16% protein · 79% carbohydrate · 5% fat

The differences, in numbers

Romaine lettuce and iceberg lettuce have about the same calories per 100 g (17 vs 17 kcal).
Romaine lettuce has 71% more protein per 100 g than iceberg lettuce (1.2 g vs 0.7 g). Per calorie, romaine lettuce gives 7.1 g of protein per 100 kcal and iceberg lettuce gives 4.1 g.
Iceberg lettuce has 6% more carbohydrate per 100 g than romaine lettuce (3.4 g vs 3.2 g).
Romaine lettuce has 200% more fat per 100 g than iceberg lettuce (0.3 g vs 0.1 g).

One serving of each on the day view

Calories 99 of 2,000 kcal

Macro loadout

Pro 5%

7 / 150g

Carb 9%

19 / 200g

Fat 3%

1.7 / 60g

1 bunch of lettuce, cos or romaine, raw on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.

Calories 17 of 2,000 kcal

Macro loadout

Pro 0%

0.7 / 150g

Carb 2%

3.4 / 200g

Fat 0%

0.1 / 60g

100 g of lettuce, iceberg, raw on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.

The reference day is a scale, not a target; the macro calculator estimates your own.

Frequently asked questions

Which has more calories, romaine lettuce or iceberg lettuce?

Romaine lettuce and iceberg lettuce have about the same calories per 100 g (17 vs 17 kcal).

Which has more protein, romaine lettuce or iceberg lettuce?

Romaine lettuce has 71% more protein per 100 g than iceberg lettuce (1.2 g vs 0.7 g). Per calorie, romaine lettuce gives 7.1 g of protein per 100 kcal and iceberg lettuce gives 4.1 g.

What are the macros of romaine lettuce vs iceberg lettuce?

Romaine lettuce: 24% protein, 63% carbohydrate, 13% fat by energy. Iceberg lettuce: 16% protein, 79% carbohydrate, 5% fat.

Source: USDA FoodData Central, FDC IDs 746769 (Vegetables) and 2346388 (Vegetables), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.