Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 59 kJ / 14 kcal | 1% |
| Protein | 0.9 g | 2% |
| Carbohydrate | 2.97 g | 1% |
| Natural sugars | 1.97 g | 2% |
| Fat | 0.14 g | <1% |
| Saturated fat | 0.02 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 1.2 g |
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.07 g |
| Omega-3 (ALA) | 0.05 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 25 µg RAE | 3% |
| Vitamin C | 2.8 mg | 3% |
| Vitamin K | 24.1 µg | 32% |
| Folate | 29 µg | 14% |
| Thiamin (B1) | 0.04 mg | 4% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.12 mg | 1% |
| Pantothenic acid (B5) | 0.09 mg | 2% |
| Vitamin B6 | 0.04 mg | 3% |
| Choline | 6.7 mg | — |
| Calcium | 18 mg | 2% |
| Iron | 0.41 mg | 3% |
| Magnesium | 7 mg | 2% |
| Potassium | 141 mg | 7% |
| Zinc | 0.15 mg | 2% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.13 mg | 6% |
| Phosphorus | 20 mg | 3% |
| Sodium | 10 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Lettuce, iceberg (includes crisphead types), raw (USDA FDC SR Legacy 169248). Nutrients the row does not report are left blank.
Prep notes
Crunch and water. Folate is 29 µg / 100 g — under the 15% NRV line, so no ‘source of’ wording.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Iceberg lettuce (Lactuca sativa var. capitata) is listed in Thrive’s plant atlas under leafy. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Leaves.