5 Incredible Benefits Of Iceberg Lettuce

by Meenakshi Nagdeve last updated -

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Iceberg lettuce is one of the main ingredients in salad preparations and is known for its crunchy texture. It has comparatively fewer nutrients 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 calories per 100 grams. Water and dietary fiber make up most of it. It has a very low content of sodium, saturated fat, and cholesterol.


According to the USDA, a 100 g serving of raw iceberg lettuce contains 14 calories.

Nutrition Facts

Lettuce, iceberg (includes crisphead types), raw
Serving Size :
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 diseases. Let us discuss these in detail:

Weight Loss

Iceberg lettuce has high water content and it is very low in calories. Therefore, it encourages weight loss efforts.

Improved Health

It is rich in vitamin A, 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 pregnant women helps prevent birth defects such as spina bifida and anencephaly.

Blood Clotting

Iceberg lettuce also contains vitamin K, which aids in the production of proteins required by the body for normal blood clotting.

Fights Diseases

It is considered that owing to the folate content, iceberg lettuce may also help fight various health issues that include folate deficiency, depression, and chronic diseases.

Closeup of fresh green iceberg lettuce on a wooden table

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, vegetable, chicken or seafood
  • Sandwiches and burgers
  • Soup or stir-fries
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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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