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Iceberg Lettuce Nutritional Value

Pragya T
Iceberg lettuce contains some important vitamins and minerals. It makes a great addition to salads, due to its crispy-crunchy texture.
Many people think that lettuce doesn't have any nutrients in it at all. This is a misconception because, iceberg lettuce and romaine lettuce are rich in vitamin A and contain a good amount of other important nutrients.
Iceberg lettuce is used to make many salads, due to its moist crispiness and great texture. It makes an excellent constituent in salads as compared to other varieties of lettuce, which are, romaine lettuce and red lettuce varieties. Though, darker green vegetables are richer in nutrients, it still remains a healthy choice.

Nutritional Value

Listed here is the nutritional value of iceberg lettuce for a serving of 1 cup.
  • Protein - 0.5 g
  • Fiber - 0.7 g
  • Calcium - 10 mg
  • Potassium - 78 mg
  • Vitamin C - 1.5 mg
  • Folate - 16 mcg
  • Vitamin K - 13.3 mcg
  • Beta carotene - 164 mcg
  • Lutein and zeaxanthin - 152mcg
The amount of calories in iceberg lettuce for one serving are 8. Iceberg lettuce is low in saturated fat and there is practically no cholesterol in it. It is also a good source of iron and vitamin A, B6, C and K.
It is a good source of dietary fiber, which is important to maintain good health. Iceberg lettuce nutritional benefits are enhanced due to folate present in it. Folate helps in fighting heart diseases. Iceberg lettuce also contains traces of omega fatty acids, which help in maintaining heart and brain health.

Health Benefit

  • Iceberg lettuce has high water content, but it is low in calories. Hence, it is used by people who are aiming at weight loss. Also, it is a good source of dietary fiber and aids in weight loss.
  • Iceberg lettuce nutrients like folate, helps in fighting heart disorders and strokes.
  • Iceberg lettuce is low in sodium.
  • It contains no saturated fats and cholesterol, hence it is very low in fat.
  • Fats will only get added in a iceberg lettuce salad if it is seasoned with salt or with some type of dressing.

Iceberg Lettuce Vs. Other Green Vegetables

  • Though, iceberg lettuce is very low in sodium, cholesterol and saturated fat, the drawback is that a large portion of calories from iceberg lettuce come from sugars.
  • Iceberg lettuce is low in amounts of vitamin A, C, iron, potassium and calcium compared to dark green vegetables.
  • Iceberg lettuce ranks low among other types of lettuce, due to low amounts of potassium, phosphorus, calcium and amino acids.
  • For people who are looking for more nutrients, can switch to other more nutrient rich green vegetables.
  • Compared to iceberg lettuce, the romaine lettuce is an healthier option. So, you can add romaine lettuce to your salads or other healthier lettuce varieties, instead of iceberg lettuce.
  • However, the crispy and crunchy texture of iceberg lettuce is the reason why, everybody prefers to add it to their salad.

Selecting Iceberg Lettuce

  • Select the iceberg lettuce that is fairly large, and has moderate firm head, that give in to gentle pressure.
  • Make sure the lettuce has thick leaves. The leaves can be of medium to light green color, blending to nearly white rib or veins.
  • You can scratch the stalk and smell, if the lettuce smells sweet then it will taste sweet. The lettuce that smells bitter will taste bitter.
  • Make sure you avoid lettuce which has thin wilted leaves or leaves that have brown spots.
  • If the iceberg lettuce is solid and has light-colored head means the core has less taste.
  • A lettuce displaying oblong and cracked heads means that it has been grown in poor conditions.

Simple Recipes

Apple and Lettuce Salad

Tear iceberg lettuce leaves in bite-sized pieces. In a bowl add these leaves, small cubes of fresh apple, crumbled feta cheese and some low calorie dressing like vinaigrette. Mix well and your crunchy fresh salad is ready.

Sweet and Sour Salad

Take small chunks of boiled chicken, iceberg lettuce leaves (bite-sized pieces), chopped shallots and cherry tomatoes in a salad bowl.
For dressing take virgin olive oil, lemon juice and a bit of sugar in a small bowl and mix well. Add the dressing to the salad and toss it. You can sprinkle a pinch of salad for taste, if you want.
Though, compared to other varieties of lettuce and green veggies, the nutritional value of iceberg lettuce is low. However, it still has many health benefits and hence shouldn't be completely eliminated from the diet.