Shereen Lehman, MS, is a health care journalist and also fact checker. She has actually co-authored two publications for the famous Dummies collection (as Shereen Jegtvig).\" data-inline-tooltip=\"true\">Shereen Lehman, MS

Shereen Lehman, MS, is a healthcare journalist and also fact checker. She has actually co-authored two publications for the renowned Dummies series (as Shereen Jegtvig).

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Marisa Moore is a registered dietitian nutritionist through a BS in nutrition science and also MBA in marketing. She is also the founder that Marisa Moore Nutrition.

No lettuce to add crispnessto a salad, burger, or taco favor iceberg lettuce. Return iceberg lettuce is popular, it\"s no secret that that nutritional high quality pales in compare to few of the darker lettuce varieties.

If you've wondered even if it is it's precious eating iceberg lettuce at all, the price is yes. Iceberg has actually several beneficial qualities, including its high water content, the might aid you rethink your opinion that iceberg.

Iceberg Lettuce Nutrition truth

One cup the shredded iceberg lettuce (72g) offers 10 calories, 0.6g the protein, 2g that carbohydrates, and 0.1g of fat. Iceberg lettuce is a good source that vitamin K, fiber, and also potassium. The complying with nutrition info is detailed by the USDA.

Calories: 10Fat: 0.1gSodium: 7.2mgCarbohydrates: 2.1gFiber: 0.9gSugars: 1.4gProtein: 0.6gVitamin K: 17.4mcg


Because iceberg lettuce has such a high water content, there are just 2.1 grams of carbohydrate in a one-cup serving, according to the USDA. About 0.9 grams come indigenous fiber and 1.4 grams from natural sugar.


Iceberg lettuce by itself consists of only a trace amount that fat. Of course, including dressings or salad toppings start to increase the fat contents of her meal.

Vitamins and also Minerals

Although no as high in vitamins and minerals as darker irpari greens, iceberg lettuce has much more to market than it usually gets credit for. That is naturally low in sugar and sodium and also provides a tiny amount (about 1%) that the day-to-day value for calcium, iron, and also potassium. It additionally offers minimal amounts of folate, vitamin K, and also vitamin C.


One cup of shredded iceberg lettuce (72g) gives 10 calories, 71% of i beg your pardon come native carbs, 24% from protein, and also 6% native fat.

Iceberg lettuce is a low-calorie, water-rich vegetable that makes a nutritious base because that salads. Iceberg lettuce has vitamin K, vitamin C, folate, and potassium.

health Benefits

Don't underestimate the benefits of a hearty portion of iceberg lettuce. This well-liked, readily accessible veggie have the right to promote good health.

Aids healthy Weight monitoring

Iceberg lettuce is a volumetric food, an interpretation you deserve to eat a large portion that it without racking up extra calories. Iceberg lettuce makes a good filler or base because that higher-calorie foods, adding a to solve crunch.

Use iceberg lettuce in ar of bread or cake to make tuna roll-ups and also taco boats. By visually pour it until it is full up her plate, iceberg lettuce have the right to reduce the feel of deprivation that can make load loss efforts an ext difficult.

supports Diabetes monitoring

Lettuce is a nonstarchy vegetable, which is just one of the finest food groups for regulating diabetes. A cup of raw iceberg lettuce is taken into consideration one serving, and the American Diabetes Association proposal a minimum the 3 come 5 servings the non-starchy vegetables every day.

The short carbohydrate content of iceberg lettuce provides it one ideal an option because that won't significantly affect blood sugar. Loading up on non-starchy veggies can help crowd out cravings for less healthy food choices.

boosts Hydration

Lettuce is end 90% water, and iceberg lettuce has one that the higher counts amongst leafy greens. Continuing to be hydrated isn't just about the water you drink, as you also absorb water with the fruits and also vegetables girlfriend eat. Add iceberg to her summertime food selection for an included boost the hydration.

disclosure Heart health and wellness

Getting a selection of fruits and also vegetables is a cornerstone that heart-healthy eating. Although iceberg lettuce isn\"t together nutrient-dense as some darker greens, that still provides important nutrients for heart health, consisting of folate, vitamin C, and potassium.

Iceberg lettuce is short in sodium, particularly when compared to more processed foods that it have the right to stand in because that (like wraps, crackers, or crunchy chips). Adhering to a low-sodium eating setup made up of whole foods helps keep blood pressure levels down, protecting her heart in the lengthy term.


Most lettuce allergies are defined as lipid transport protein sensitization (LPS). In those v LPS, lettuce can create severe allergy reactions, including anaphylaxis. This condition involves sensitivities to a selection of tree foods and pollens instead of just an allergy come lettuce alone.

Commonly co-existing allergens include peach, mugwort, and tree nuts. If you doubt an allergy to lettuce, see an allergist for formal testing and also evaluation.

Adverse impacts

Iceberg lettuce is i can not qualify to affect any medications since it does not provide a concentrated resource of nutrients, especially when consumed raw. The only potential an adverse side effect of eating too much iceberg lettuce in a short duration of time is short-lived digestive discomfort.


Iceberg lettuce is additionally called crisphead. Over there are numerous iceberg varieties, including great Lakes, Crispino, Ithaca, Keeper, Raider, and Maverick.

once It's best

When shopping because that iceberg lettuce in the develop department, look for heads the iceberg that show up fresh, through green and crisp-looking leaves—not brown or limp. You need to see tightly wrapped iceberg leaves forming a solid, round shape. Avoid lettuce that looks slimy or previous its prime.

Storage and Food security

Don't wash or chop lettuce until you're ready to use it due to the fact that the vulnerable leaves tend to oxidize and turn brown quickly. Store entirety heads the iceberg lettuce in the coldest part of the refrigerator, wherein they will store for around 2 weeks.

While you have the right to purchase whole heads, pre-washed and also shredded iceberg lettuce is additionally sold in plastic bags, often an unified with carrots or other varieties of greens. If a bag the lettuce states on the brand that it's to be prewashed, friend don't should rewash it prior to using it.

Otherwise, to wash lettuce under running water and also pat it dry before eating. A prepped bag of lettuce will certainly last because that a couple of days in the refrigerator. As soon as opened, you'll desire to use it increase quickly.

how to Prepare

There's a basic trick come removing the core of iceberg lettuce that holds the leaves together. Simply hold the head the lettuce 6–8 inches above the kitchen countertop and slam it down core-first.

This i got loose the leaves, allowing you to grab the core through one hand and twist it out. Next, separate and also rinse the pipeline under running water before drying.

The best-known salad do with iceberg lettuce is the wedge salad, which features a quarter of a head the iceberg topped through blue cheese dressing and crumbled bacon. To rise the nutritional content of your salad, sprinkle ~ above crunchy seed or nuts or include extra veggies, and limit creamy dressings.

Since iceberg lettuce is every crunch and small flavor, it\"s easy to incorporate right into salads with other greens and vegetables. Make iceberg lettuce the base for a lightly dressedmain course salad loaded with fresh veggies and lean protein.

You can also use iceberg lettuce as an different to buns and also wraps by pack it through sandwich ingredient or even a burger. Experiment v iceberg to help lighten up few of your favourite meals.

Verywell Fit offers only high-quality sources, consisting of peer-reviewed studies, to assistance the truth within our articles. Read our editorial process to learn an ext about just how we fact-check and also keep our contents accurate, reliable, and also trustworthy.

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