Key Points
- Iceberg lettuce is low in calories (10 per cup) and high in water (96%), making it hydrating and good for weight management.
- It contains vitamins like K (17.4mcg), A (18mcg), and C (2mg), plus minerals like potassium (101.5mg) and folate (20.9mcg).
- Research suggests it supports blood clotting (vitamin K), eye health (vitamin A), and fetal development (folate), with potassium potentially lowering blood pressure.
- While less nutrient-dense than darker greens, it’s a mild, crunchy option for adding vegetables to meals, especially for those not eating enough greens.
Nutritional Values
Iceberg lettuce offers a modest but valuable nutrient profile. A one-cup serving (72g) provides 10 calories, with 0.1g of fat, 2.1g of carbohydrates (including 0.9g fiber and 1.4g sugar), and 0.6g of protein. It’s naturally low in sodium and sugar, making it a light choice. Key vitamins include vitamin K (17.4mcg), vitamin A (18mcg), vitamin C (2mg), and folate (20.9mcg), while minerals like potassium (101.5mg) and small amounts of calcium and iron (each about 1% of daily value) are also present. Its glycemic index of 32 makes it suitable for blood sugar management.
Health Benefits
The nutrients in iceberg lettuce contribute to several health benefits. Vitamin K supports blood clotting and bone health, potentially reducing fracture risk. Vitamin A maintains eye health, helping with night vision and preventing age-related vision loss. Folate is crucial for DNA synthesis and fetal development, especially important for pregnant women. Vitamin C acts as an antioxidant, supporting the immune system, while potassium may help lower blood pressure by counteracting sodium’s effects. Its high water content (96%) and low calorie count make it hydrating and ideal for adding bulk to meals, promoting satiety and aiding weight management.
Unexpected Detail: Versatile Use
Beyond salads, iceberg lettuce can replace bread or tortillas in recipes like tuna roll-ups or taco boats, adding crunch without extra calories—an unexpected way to boost vegetable intake, especially for those avoiding carbs.
Survey Note: Comprehensive Analysis of Iceberg Lettuce Nutrition and Health Benefits
Iceberg lettuce, often overshadowed by darker leafy greens like spinach or kale, holds a modest yet significant place in nutrition and health. This analysis explores its nutritional values and health benefits, drawing from reliable sources to provide a detailed overview for health-conscious individuals and those seeking to diversify their vegetable intake.
Nutritional Profile
Iceberg lettuce is characterized by its low calorie and high water content, making it a hydrating and volumetric food. According to Verywell Fit, a one-cup serving (72g) of shredded iceberg lettuce contains:
| Nutrient | Amount per 1 cup (72g) |
| 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 |
| Calcium (Daily Value) | ~1% |
| Iron (Daily Value) | ~1% |
| Glycemic Index | 32 |
This profile highlights its low sugar and sodium content, with a glycemic index of 32, indicating it’s a low-GI food suitable for blood sugar management. The high water content (96%, as noted by Healthline) makes it refreshing, particularly in hot weather, and supports hydration.
Health Benefits
The nutrients in iceberg lettuce contribute to various health outcomes, as detailed by WebMD and Healthline. Here’s a breakdown:
| Health Benefit | Nutrient | Details |
| Improve Blood Clotting | Vitamin K | Essential for blood clotting, beneficial for those with bleeding disorders or liver disease, and supports bone health by preventing fractures. |
| Support Eye Health | Vitamin A | Maintains night vision and prevents age-related vision loss, supporting overall eye health. |
| Aid Fetal Development | Folate | Crucial for DNA synthesis and genetic material, particularly important during pregnancy, especially the first trimester. |
| Boost Immune System | Vitamin C | Acts as a powerful antioxidant, helping keep the immune system healthy. |
| Lower Blood Pressure | Potassium | Reduces blood pressure by lessening the effects of salt in the diet, supporting cardiovascular health. |
| Promote Satiety and Weight Management | Low Calorie, High Water | Adds bulk to meals without extra calories, promoting fullness and aiding weight management, with only 10 calories per cup. |
Vitamin K, at 17.4mcg per serving, is particularly notable for its role in coagulation and bone metabolism, though deficiencies are rare for most people. Vitamin A, present as 18mcg, supports cell growth and eye health, while folate (20.9mcg) is critical for pregnant women to support fetal development. Potassium (101.5mg) helps balance sodium levels, potentially reducing blood pressure, an important consideration for cardiovascular health.
Comparative Context and Practical Use
While iceberg lettuce is less nutrient-dense than darker greens—Verywell Fit notes it has lower levels of iron, potassium, and vitamins A and K compared to romaine—it remains a valuable option. WebMD suggests mixing it with spinach, kale, chard, and watercress for a balanced nutrient intake, acknowledging its role as a bridge food for those not consuming enough vegetables. Its mild, sweet flavor and pleasant crunch, as mentioned by Medical News Today, make it appealing for salads, sandwiches, and wraps.
An unexpected application, highlighted by Verywell Fit, is using iceberg lettuce as a bread or tortilla substitute in recipes like tuna roll-ups or taco boats, adding crunch without extra calories. This versatility is particularly useful for those on low-carb diets or seeking to increase vegetable intake, offering a practical way to meet dietary goals.
Preparation and Considerations
To maximize benefits, WebMD recommends washing iceberg lettuce thoroughly to remove pesticides and dirt, using a salad spinner for efficiency. Cut off the base of the lettuce bulb, as it’s too hard to eat, and chop easily with a knife. This ensures safety and enhances enjoyment, especially in mixed dishes.
Conclusion
Iceberg lettuce, while not the most nutrient-dense green, offers significant health benefits through its vitamins and minerals, supporting blood clotting, eye health, fetal development, immune function, and blood pressure regulation. Its low calorie and high water content make it ideal for hydration and weight management, with versatile uses that extend beyond traditional salads. For those seeking to diversify their vegetable intake, it serves as an accessible and mild option, complementing darker greens for a balanced diet.
Key Citations