No lettuce adds crispness to a salad, burger, or taco like iceberg lettuce. Although iceberg lettuce is popular, it's no secret its nutritional quality pales in comparison to some darker lettuce varieties.
If you've wondered whether it's worth eating iceberg lettuce, the answer is yes. Iceberg has several beneficial qualities, including its high water content, that might help you rethink your opinion.
Iceberg Lettuce Nutrition Facts
The following iceberg lettuce nutrition facts are provided for one cup of shredded iceberg lettuce (72g) by the USDA.
- Calories: 10
- Fat: 0.1g
- Sodium: 7.2mg
- Carbohydrates: 2.1g
- Fiber: 0.9g
- Sugars: 1.4g
- Protein: 0.6g
- Vitamin K: 17.4mcg
- Potassium: 101.5mg
- Vitamin A: 18mcg
- Vitamin C: 2mg
- Folate: 20.9mcg
- Beta-carotene: 215.3mcg
Carbs
Iceberg lettuce nutrition includes 2.1 grams of carbohydrates in one cup. About 0.9 grams come from fiber and 1.4 grams from natural sugar. The glycemic index (GI) of iceberg lettuce is 32, making it a low-GI food choice.
Fats
Iceberg lettuce by itself contains only a trace amount of fat. Of course, adding dressings or salad toppings increases your meal's fat content.
Protein
There are 0.6 grams of protein in a cup of shredded lettuce.
Vitamins and Minerals
Although not as high in vitamins and minerals as darker leafy greens, iceberg lettuce offers more than it gets credit for. It is naturally low in sugar and sodium and provides a small amount (about 1%) of the daily value for calcium, iron, and potassium. It also offers minimal folate, vitamin K, and vitamin C.
Calories
One cup of shredded iceberg lettuce (72g) provides 10 calories, 71% of which come from carbs, 24% from protein, and 6% from fat.
Compared with romaine lettuce, iceberg has similar calories at 12 per 72g serving. Romaine has 1.5g of fiber, making it more fibrous than iceberg lettuce. Romaine also contains substantially higher amounts of nutrients like iron (0.7mg), potassium (177.8mg), vitamin A (313.9mcg), folate (97.9mcg), beta carotene (3762.7mcg), and vitamin K (73.8mcg).
Summary
Iceberg lettuce is a low-calorie, water-rich vegetable making a nutritious base for salads. Iceberg lettuce contains vitamin K, vitamin C, folate, and potassium.
Health Benefits of Iceberg Lettuce
Don't underestimate the benefits of a hearty portion of iceberg lettuce. This well-liked, readily available veggie can promote good health.
Aids Healthy Weight Management
Iceberg lettuce is a volumetric food, meaning you can eat a large portion without racking up extra calories. Iceberg makes a great filler or base for higher-calorie foods, adding a satisfying crunch.
Use iceberg lettuce instead of bread or tortillas in tuna roll-ups or taco boat recipes. By visually filling up your plate, iceberg lettuce can reduce the feelings of deprivation that can make weight loss efforts more difficult.
Supports Diabetes Management
Lettuce is a non-starchy vegetable, one of the best food groups for managing diabetes. A cup of raw iceberg lettuce is considered one serving, and the American Diabetes Association recommends a minimum of 3 to 5 servings of non-starchy vegetables daily.
The low carbohydrate content of iceberg lettuce makes it an ideal choice because it won't significantly impact blood sugar. Loading up on non-starchy veggies can help cravings for less-healthy food choices.
Improves Hydration
Lettuce is over 90% water, and iceberg lettuce has one of the higher counts among leafy greens. Staying hydrated isn't just about water; you absorb water through fruits and vegetables. Add iceberg to your summertime menu for an added boost of hydration.
Promotes Heart Health
Getting a variety of fruits and vegetables is a cornerstone of heart-healthy eating. Although iceberg lettuce isn't as nutrient-dense as some darker greens, it still provides essential nutrients for heart health, including folate, vitamin C, and potassium.
Iceberg lettuce is low in sodium, particularly compared to more processed foods it can stand in for (like wraps, crackers, or crunchy chips). Following a low-sodium diet with whole foods helps keep blood pressure levels down, protecting your heart in the long term.
Allergies
Most lettuce allergies are characterized by lipid transfer protein sensitization (LPS). In those with LPS, lettuce can produce severe allergic reactions, including anaphylaxis. This condition involves sensitivities to a variety of plant foods and pollens instead of just an allergy to lettuce alone.
Commonly co-existing allergens include peach, mugwort, and tree nuts. If you suspect an allergy to lettuce, see an allergist for formal testing and evaluation.
Adverse Effects
Iceberg lettuce is unlikely to affect any medications because it does not provide a concentrated source of nutrients, especially when eaten raw. The only potential negative side effect of iceberg lettuce in a short period is temporary digestive discomfort.
Iceberg Lettuce Varieties
Iceberg lettuce is also called crisphead. There are several iceberg varieties, including Great Lakes, Crispino, Ithaca, Keeper, Raider, and Maverick.
When Iceberg Lettuce Is Best
When shopping for iceberg lettuce in the produce section, look for heads that appear fresh with green and crisp-looking leaves—not brown or limp. You should see tightly wrapped iceberg leaves forming a solid, round shape. Avoid lettuce that looks slimy or past its prime.
Storage and Food Safety
Don't rinse or chop iceberg lettuce until ready to use it because the delicate leaves tend to oxidize and turn brown quickly. Store whole heads of iceberg in the coldest part of the refrigerator, where they will keep for about two weeks.
While you can purchase whole heads, pre-washed and shredded iceberg lettuce is also sold in plastic bags, often combined with carrots or other greens. If a bag of lettuce states on the label that it's been prewashed, you don't need to rewash it before using it.
Otherwise, rinse lettuce under running water and pat dry before eating. A prepped bag of lettuce will last a few days in the refrigerator. Once opened, you'll want to use it up quickly.
How to Prepare Iceberg Lettuce
There's a simple trick to removing the core of iceberg lettuce that holds the leaves together. Simply hold the head of lettuce 6 to 8 inches above the kitchen countertop and slam it down on the core. This loosens the leaves, allowing you to grab the core with one hand and twist it. Next, separate and rinse the leaves under running water before drying.
The best-known salad made with iceberg lettuce is the wedge salad, which features a quarter of a head of iceberg topped with blue cheese dressing and crumbled bacon. To boost the iceberg lettuce nutrition of your salad, sprinkle on crunchy seeds, nuts, or add extra veggies, and limit creamy dressings.
Since iceberg lettuce is all crunch and little flavor, it's easy to incorporate into salads with other greens and vegetables. Make iceberg lettuce the base for a lightly dressed main course salad with fresh veggies and lean protein.
You can also use iceberg lettuce as an alternative to buns and wraps by packing it with sandwich ingredients or a burger. Experiment with iceberg lettuce to lighten up your favorite meals.