Iceberg lettuce is one of the main ingredients in salad preparations and is known for its crunchy texture. It has comparatively fewer than other greens you may find in salads.
Iceberg Lettuce Nutrition
Iceberg lettuce is an excellent source of potassium and manganese. It also contains significant amounts of iron, calcium, magnesium, and phosphorus, as well as small traces of sodium, copper, and zinc. This lettuce is rich in vitamin A, K, C, thiamin, vitamin B6, and folate (vitamin B9). It contains 14 per 100 grams. Water and fiber make up most of it. It has a very low content of sodium, saturated fat, and .
According to the USDA, a 100 g serving of raw iceberg lettuce contains 14 calories.
Serving Size : Nutrient Value Water [g] 95.64 Energy [kcal] 14 Protein [g] 0.9 Total lipid (fat) [g] 0.14 Carbohydrate, by difference [g] 2.97 Fiber, total dietary [g] 1.2 Sugars, total [g] 1.97 Calcium, Ca [mg] 18 Iron, Fe [mg] 0.41 Magnesium, Mg [mg] 7 Phosphorus, P [mg] 20 Potassium, K [mg] 141 Sodium, Na [mg] 10 Zinc, Zn [mg] 0.15 Vitamin C, total ascorbic acid [mg] 2.8 Thiamin [mg] 0.04 Riboflavin [mg] 0.03 Niacin [mg] 0.12 Vitamin B-6 [mg] 0.04 Folate, DFE [µg] 29 Vitamin B-12 [µg] 0 Vitamin A, RAE [µg] 25 Vitamin A, IU [IU] 502 Vitamin E (alpha-tocopherol) [mg] 0.18 Vitamin D (D2 + D3) [µg] 0 Vitamin D [IU] 0 Vitamin K (phylloquinone) [µg] 24.1 Fatty acids, total saturated [g] 0.02 Fatty acids, total monounsaturated [g] 0.01 Fatty acids, total polyunsaturated [g] 0.07 Fatty acids, total trans [g] 0 Cholesterol [mg] 0 Caffeine [mg] 0 Sources include : USDA
Health Benefits of Iceberg Lettuce
There are many health benefits of this lettuce that include weight loss, prevention of birth defects, and reduced risk of many . Let us discuss these in detail:
Iceberg lettuce has high water content and it is very low in calories. Therefore, it encourages weight loss efforts.
It is rich in, which is an essential vitamin required for healthy eyes and the growth and development of bones. It also strengthens the immune system.
Birth Defect Prevention
Iceberg lettuce is a good source of folate. Intake of folate-rich foods by women helps prevent birth defects such as spina bifida and anencephaly.
Select & Store
Always select lettuce that is fresh and has crisp leaves. Avoid buying the ones that are slimy or wilted. Wash well before use to avoid any foodborne illness and store it in a cool place.
Quick Ways to Serve
The lettuce can be used in various recipes like the following:
- Salads including fruit, chicken or seafood ,
- and burgers
- Soup or stir-fries