Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 14 kCal | 1684 kCal | 0.8% | 5.7% | 12029 g |
| Proteins | 0.9 g | 76 g | 1.2% | 8.6% | 8444 g |
| Fats | 0.14 g | 56 g | 0.3% | 2.1% | 40000 g |
| Carbohydrates | 1.77 g | 219 g | 0.8% | 5.7% | 12373 g |
| Alimentary fiber | 1.2 g | 20 g | 6% | 42.9% | 1667 g |
| Water | 95.64 g | 2273 g | 4.2% | 30% | 2377 g |
| Ash | 0.36 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 25 μg | 900 μg | 2.8% | 20% | 3600 g |
| alpha Carotene | 4 μg | ~ | |||
| beta Carotene | 0.299 mg | 5 mg | 6% | 42.9% | 1672 g |
| Lutein + Zeaxanthin | 277 μg | ~ | |||
| Vitamin B1, thiamine | 0.041 mg | 1.5 mg | 2.7% | 19.3% | 3659 g |
| Vitamin B2, riboflavin | 0.025 mg | 1.8 mg | 1.4% | 10% | 7200 g |
| Vitamin B4, choline | 6.7 mg | 500 mg | 1.3% | 9.3% | 7463 g |
| Vitamin B5, pantothenic | 0.091 mg | 5 mg | 1.8% | 12.9% | 5495 g |
| Vitamin B6, pyridoxine | 0.042 mg | 2 mg | 2.1% | 15% | 4762 g |
| Vitamin B9, folate | 29 μg | 400 μg | 7.3% | 52.1% | 1379 g |
| Vitamin C, ascorbic | 2.8 mg | 90 mg | 3.1% | 22.1% | 3214 g |
| Vitamin E, alpha tocopherol, TE | 0.18 mg | 15 mg | 1.2% | 8.6% | 8333 g |
| gamma Tocopherol | 0.09 mg | ~ | |||
| Vitamin K, phylloquinone | 24.1 μg | 120 μg | 20.1% | 143.6% | 498 g |
| Vitamin PP, NE | 0.123 mg | 20 mg | 0.6% | 4.3% | 16260 g |
| Betaine | 0.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 141 mg | 2500 mg | 5.6% | 40% | 1773 g |
| Calcium, Ca | 18 mg | 1000 mg | 1.8% | 12.9% | 5556 g |
| Magnesium, Mg | 7 mg | 400 mg | 1.8% | 12.9% | 5714 g |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 5.7% | 13000 g |
| Sulfur, S | 9 mg | 1000 mg | 0.9% | 6.4% | 11111 g |
| Phosphorus, P | 20 mg | 800 mg | 2.5% | 17.9% | 4000 g |
| Trace Elements | |||||
| Iron, Fe | 0.41 mg | 18 mg | 2.3% | 16.4% | 4390 g |
| Manganese, Mn | 0.125 mg | 2 mg | 6.3% | 45% | 1600 g |
| Copper, Cu | 25 μg | 1000 μg | 2.5% | 17.9% | 4000 g |
| Selenium, Se | 0.1 μg | 55 μg | 0.2% | 1.4% | 55000 g |
| Zinc, Zn | 0.15 mg | 12 mg | 1.3% | 9.3% | 8000 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.97 g | max 100 г | |||
| Glucose (dextrose) | 0.91 g | ~ | |||
| sucrose | 0.05 g | ~ | |||
| fructose | 1 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.015 g | ~ | |||
| valine | 0.024 g | ~ | |||
| Histidine * | 0.009 g | ~ | |||
| Isoleucine | 0.018 g | ~ | |||
| leucine | 0.025 g | ~ | |||
| lysine | 0.024 g | ~ | |||
| methionine | 0.005 g | ~ | |||
| threonine | 0.025 g | ~ | |||
| tryptophan | 0.009 g | ~ | |||
| phenylalanine | 0.023 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.025 g | ~ | |||
| Aspartic acid | 0.125 g | ~ | |||
| glycine | 0.015 g | ~ | |||
| Glutamic acid | 0.194 g | ~ | |||
| Proline | 0.01 g | ~ | |||
| serine | 0.025 g | ~ | |||
| tyrosine | 0.007 g | ~ | |||
| Cysteine | 0.005 g | ~ | |||
| Sterols | |||||
| Phytosterols | 10 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.018 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.006 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.004 g | ~ | |||
| Polyunsaturated fatty acids | 0.074 g | from 11.2 to 20.6 | 0.7% | 5% | |
| 18: 2 Linoleic | 0.021 g | ~ | |||
| 18: 3 Linolenic | 0.052 g | ~ | |||
| Omega-3 fatty acids | 0.052 g | from 0.9 to 3.7 | 5.8% | 41.4% | |
| Omega-6 fatty acids | 0.021 g | from 4.7 to 16.8 | 0.4% | 2.9% |
The energy value is 14 kcal.
- NLEA serving = 89 g (12.5 kCal)
- leaf, large = 15 g (2.1 kcal)
- leaf, medium = 8 g (1.1 kcal)
- cup shredded = 72 g (10.1 kcal)
- head, large = 755 g (105.7 kcal)
- head, medium (6 ″ dia) = 539 g (75.5 kcal)
- head, small = 324 g (45.4 kcal)
- leaf, small = 5 g (0.7 kcal)
Iceberg (head salad) rich in vitamins and minerals such as: vitamin K – 20,1%
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
Tags: calorie content 14 kcal, chemical composition, nutritional value, vitamins, minerals, how Iceberg is useful (lettuce), calories, nutrients, useful properties of Iceberg (lettuce)