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

Iceberg lettuce

Iceberg lettuce is the crunchy, pale vegetable you’ll regularly find added to her fast-food burgess or diner salad once you eat out. It has a neutral taste and also refreshing crunch, making the a favorite amongst children who won’t eat various other kinds of lettuce. It’s no as well-off in nutrition as countless other greens, but it does carry out some benefits.

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Despite its call for being a finish zero top top the nutritional scale, iceberg lettuce provides significant amounts of vitamin A and K. It likewise has little amounts of many other healthy nutrients. Although it’s low in fiber, it has actually a high water content, making that a refreshing an option during hot weather. It likewise provides calcium, potassium, vitamin C, and folate.

The nutrient in iceberg lettuce can help you to accomplish the standard daily requirements for number of vitamins and also minerals. They include:

Vitamin C, a an effective antioxidant the helps keep your immune system healthy.Calcium, which keeps bones and also teeth strong. It also supports muscle function, nerve function, and blood clotting.Vitamin K, a vitamin that works with calcium to protect against bone fractures. It’s additionally integral for blood clotting.Vitamin A (as beta carotene), a an effective antioxidant that helps to keep night vision and also eye health. It additionally supports cabinet growth.Folate, a B vitamin the helps to do DNA and genetic material. It’s especially important for females who space pregnant or who are planning to come to be pregnant.Potassium, a mineral that reduces blood pressure by lessening the effects of salt in the diet.

Like most leafy greens, iceberg lettuce is low in calories, sugar, and fat. Iceberg lettuce just has about one calorie every leaf. It has a higher water content than numerous other types of lettuce. It might not be as vitamin- or nutrient-packed together darker, much more colorful lettuce varietals — such together red sheet lettuce or spinach — yet iceberg lettuce deserve to still have a place in a healthy diet plan.


When shopping because that iceberg lettuce, always look for a head of lettuce that has no loose leaves. The pipeline should have no brown edge or spots. Many human being remove the external leaves before eating, however this isn’t vital if you to wash them thoroughly. Make sure to save iceberg lettuce refrigerated and also eat it within a couple of days of purchasing.

Iceberg lettuce has a an extremely mild flavor, which renders it adaptable to plenty of salads and other recipes. If you add a sheet to your tuna or chicken salad sandwich, it offers an easy means to gain a little bit of added nutrition. Simply don’t cook it for as well long, or you’ll eliminate iceberg’s crunch.

Iceberg lettuce is a refreshing addition to any kind of kind of salad and is perfect come pair with homemade crumbled blue cheese dressing. Try the dressing v a big wedge the iceberg lettuce linked with tomatoes, blue cheese crumbles, and also lemon juice.

Iceberg deserve to be blended with other greens for added texture and color. It additionally complements the taste that fruit nicely. Shot combining the with environment-friendly grapes, grilled chicken, and also a light raspberry vinaigrette because that a refresh summer lunch.

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Although iceberg lettuce is not recognized for that nutritional value, it does contain some essential vitamins and also minerals. Usage in salads or include to other recipes for a update crunch ~ above a hot summer day.


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Medically the evaluation by Natalie Butler, R.D., L.D. — composed by Corey Whelan — updated on October 12, 2017