Medically the review by Natalie Butler, R.D., L.D. — composed by Corey Whelan — to update on October 12, 2017

Iceberg lettuce

Iceberg lettuce is the crunchy, pale vegetable you’ll often find included to her fast-food burger or diner salad as soon as you eat out. It has actually a neutral taste and also refreshing crunch, making the a favorite among children that won’t eat other kinds of lettuce. It’s no as well-off in nutrition as countless other greens, yet it does provide some benefits.

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Despite its reputation for being a finish zero ~ above the nutritional scale, iceberg lettuce provides far-ranging amounts of vitamin A and also K. It also has small amounts of countless other healthy and balanced nutrients. Back it’s low in fiber, it has actually a high water content, making the a refreshing choice during warm weather. It also provides calcium, potassium, vitamin C, and folate.

The nutrient in iceberg lettuce can assist you to accomplish the standard daily requirements for numerous vitamins and also minerals. Castle include:

Vitamin C, a an effective antioxidant the helps keep your immune mechanism healthy.Calcium, i beg your pardon keeps bones and teeth strong. It also supports muscle function, nerve function, and also blood clotting.Vitamin K, a vitamin the works v calcium to prevent bone fractures. It’s also integral because that blood clotting.Vitamin A (as beta carotene), a an effective antioxidant that helps to maintain night vision and also eye health. It also supports cell growth.Folate, a B vitamin the helps to make DNA and also genetic material. It’s especially important for ladies who room pregnant or who are planning to come to be pregnant.Potassium, a mineral that reduces blood press by lessening the effects of salt in the diet.

Like most leafy greens, iceberg lettuce is short in calories, sugar, and also fat. Iceberg lettuce just has around one calorie per leaf. It has actually a higher water contents than many other species of lettuce. It may not be as vitamin- or nutrient-packed together darker, much more colorful lettuce varietals — such as red leaf lettuce or spinach — yet iceberg lettuce deserve to still have actually a place in a healthy diet plan.


When shopping for iceberg lettuce, constantly look because that a head that lettuce that has no loosened leaves. The leaves should have actually no brown edges or spots. Many civilization remove the external leaves before eating, but this isn’t essential if you to wash them thoroughly. Make certain to store iceberg lettuce refrigerated and eat it within a couple of days the purchasing.

Iceberg lettuce has a an extremely mild flavor, which makes it adaptable to plenty of salads and also other recipes. If you include a sheet to her tuna or chicken salad sandwich, it offers an easy means to acquire a little bit of added nutrition. Just don’t cook it for also long, or you’ll get rid of iceberg’s crunch.

Iceberg lettuce is a refreshing enhancement to any kind of salad and also is perfect come pair through homemade crumbled blue cheese dressing. Shot the dressing v a large wedge the iceberg lettuce combined with tomatoes, blue cheese crumbles, and lemon juice.

Iceberg have the right to be mixed with other greens for added texture and also color. It additionally complements the taste that fruit nicely. Shot combining that with eco-friendly grapes, grilled chicken, and also a irradiate raspberry vinaigrette for a update summer lunch.

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Although iceberg lettuce is not recognized for the nutritional value, the does save some essential vitamins and minerals. Usage in salads or add to various other recipes because that a update crunch on a hot summer day.


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Medically reviewed by Natalie Butler, R.D., L.D. — written by Corey Whelan — update on October 12, 2017