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iceberg lettuce nutrition facts

Try the dressing with a large wedge of iceberg lettuce combined with tomatoes, blue cheese crumbles, and lemon juice. If you've wondered whether it's worth eating iceberg lettuce at all, the answer is yes. This loosens the leaves, allowing you to grab the core with one hand and twist it out. The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. It has a pale green color and a round head that closely resembles other lettuce varieties, such as cabbage. Sturdy, crunchy, and packed with nutrition, romaine lettuce makes a hearty salad green. 0 %. Calories 8. There are several varieties of iceberg including Great Lakes, Crispino, Ithaca, Keeper, Raider, and Maverick.. Updated 2017. Read our, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Medically reviewed by Richard Fogoros, MD, Spring Mix Nutrition Facts and Health Benefits, Endive Nutrition Facts and Health Benefits, You Can Easily Ruin a Healthy Salad With Common Mistakes, Celery Nutrition Facts and Health Benefits, Veggie Burger Nutrition Facts and Health Benefits, Watercress Nutrition Facts and Health Benefits, Pico de Gallo Nutrition Facts and Health Benefits, Sugar Snap Pea Nutrition Facts and Health Benefits, Hearts of Palm Nutrition Facts and Health Benefits, Tomatillo Nutrition Facts and Health Benefits, Lotus Root Nutrition Facts and Health Benefits, Cucumber Nutrition Facts and Health Benefits, Turnip Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Cauliflower Nutrition Facts and Health Benefits, The Right Way to to Wash Vegetables and Fruits Before Eating, Lettuce, iceberg (includes crisphead types), raw, The American Heart Association Diet and Lifestyle Recommendations, Lettuce allergy is a lipid transfer syndrome-related food allergy with a high risk of severe reactions. Healthline's mission is to make people healthier through the power of information. Despite its reputation for being a complete zero on the nutritional scale, iceberg lettuce provides significant amounts of vitamins A and K. It also has small amounts of many other healthy nutrients. Published April 1, 2019. A prepped bag of lettuce will last for a few days in the refrigerator, but once opened, you'll want to use it up quickly. How Nutritious Is Iceberg Lettuce?. Be sure to plant around six to eight weeks before the last spring frost to ensure optimal growing conditions. Lettuce is a nonstarchy vegetable, which is 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 3–5 servings of non-starchy vegetables per day. Iceberg lettuce is a type of lettuce known for its mild flavor and crisp texture. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. 2017;27(2):98-103. doi:10.18176/jiaci.0110. Smith P, Polomski B, Shaughnessy D. Lettuce. Updated 2014. Green leaf iceberg lettuce is a great vitamin A food, packing around 7 percent of the recommended daily value into each cup. Although iceberg lettuce is popular, it's no secret that it's nutritional quality pales in comparison to some of the darker lettuce varieties. Like other types of leafy greens, iceberg lettuce is low in calories and carbohydrates. They include: It may be most well-known as a base for salads, but it can also be swapped in for buns and wraps, used as a topping for sandwiches or stir-fried and served as a delicious side dish. It has a higher water content than many other types of lettuce. Calorie breakdown: 8% fat, 71% carbs, 22% protein. Unlike other foods, iceberg lettuce is almost always consumed raw, which increases the risk of foodborne illness, as cooking can help kill off many harmful pathogens. Vitamin K is closely involved with bone metabolism and helps increase levels of a protein that is needed to maintain calcium stores in the bones. FoodData Central. Of course, the most popular way to use lettuce is by using it as a base for salads and topping with your choice of fruits, veggies, nuts, seeds and dressings. It is considered the leading cause of vision loss and believed to impact around 10 million Americans, which is more than cataracts and glaucoma put together. Iceberg lettuce is a volumetric food, meaning you can eat a large portion of it without racking up extra calories. Iceberg lettuce makes a great filler or base for higher-calorie foods, adding a satisfying crunch to meals. Although iceberg lettuce isn't as nutrient-dense as some of the darker greens, it still provides essential nutrients for heart health including folate, vitamin C, and potassium. % Daily Value*. Iceberg lettuce only has about one calorie per leaf. There are 8 calories in 1 cup of shredded or chopped Iceberg Lettuce (Includes Crisphead Types). are clickable links to these studies. Updated 2019. If you suspect an allergy to lettuce, see an allergist for formal testing and evaluation. Updated 2017. J Investig Allergol Clin Immunol. U.S. Department of Agriculture. Non-Starchy Vegetables. Lettuce. Louisiana State University Agricultural Center. Try this pear, grape, and feta salad. The low carbohydrate content of iceberg lettuce makes it an ideal choice because it won't have any significant impact on blood sugar. Simply hold the head of lettuce 6–8 inches above the kitchen countertop and slam it down core-first. Iceberg lettuce is a common yet controversial ingredient. It also complements the taste of fruit nicely. Iceberg Lettuce Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Harvesting before the head bolts or a flowering stalk appears is key to prevent the plant from developing an unpleasant bitter taste. Here are some of the ways this well-liked veggie can promote good health. One cup (about 72 grams) of shredded iceberg lettuce contains the following nutrients: The iceberg lettuce nutrition facts also boast a small amount of vitamin B6, iron and calcium. The American Heart Association Diet and Lifestyle Recommendations. The only potential negative side effect of eating too much iceberg lettuce in a short period of time is temporary digestive discomfort. Getting a variety of fruits and vegetables is a cornerstone of heart-healthy eating. Add iceberg to your summertime menu for an added boost of hydration. Vegetable Gardening Tips. Because each serving contains a low amount of iceberg lettuce calories, adding this tasty ingredient to a healthy diet could potentially help promote weight loss. Shereen Lehman, MS, is a healthcare journalist and fact checker. Muñoz-García E, Luengo-Sánchez O, Moreno-Pérez N, Cuesta-Herranz J, Pastor-Vargas C, Cardona V. Lettuce allergy is a lipid transfer syndrome-related food allergy with a high risk of severe reactions. Otherwise, rinse lettuce under running water and pat dry before eating. Thank you, {{form.email}}, for signing up. It has a neutral taste and refreshing crunch, making it a favorite among children who won’t eat other kinds of lettuce. Healthline Media does not provide medical advice, diagnosis, or treatment. Once the head has formed, you can begin to harvest the lettuce. Although iceberg lettuce is not known for its nutritional value, it does contain some important vitamins and minerals.

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