Is Iceberg Lettuce Good for You? It Can Be
Key takeaways:
Iceberg lettuce doesn’t have as many nutrients as darker leafy greens like spinach or romaine lettuce. But it can still benefit your health in small ways.
It provides some vitamin K, potassium, and folate. It also has almost no calories or carbohydrates. And it’s a hydrating food, thanks to its high water content.
Iceberg lettuce is best used raw, not cooked. You can try shredding it for tacos, or using whole leaves in place of bread for a sandwich wrap.
Table of contents
Iceberg lettuce doesn’t often receive much praise. It’s known for its pale green color, basketball-like shape, and crunchy texture. Many people think of it as a “nutritional lightweight” without many vitamins or minerals to offer.
It’s true that iceberg lettuce isn’t as nutritionally dense as other vegetables. But that doesn’t mean it’s worthless. Adding many types of vegetables to your diet — iceberg lettuce included — gives you vitamins and nutrients that can contribute to your overall intake for the day.
Here are a few of the reasons iceberg lettuce is good for you.
1. It provides some nutrients
Iceberg lettuce isn’t high in any particular nutrient. But it does offer small amounts of a few different ones, including:
Vitamin K, which is needed for proper blood clotting and healthy bones
Potassium, which is essential for many functions, including regulating blood pressure
Folate (vitamin B9), which helps make DNA
Iron, which helps carry oxygen throughout your body
2. It’s extremely hydrating
About 80% of the hydration you need each day comes from water. But the other 20% comes from food. And since iceberg lettuce contains about 96% water, it’s very hydrating. Thanks to its water content, iceberg lettuce can contribute to your daily fluid needs.
3. It’s very low in carbohydrates
Iceberg lettuce has very few carbohydrates: only 2 g per cup. This can make it a good option for anyone following a low-carb diet. Try wrapping tuna salad, a burger, or stir-fry ingredients in an iceberg leaf as a low-carb substitute for bread.
4. It contains almost no calories
Iceberg lettuce doesn’t provide a huge amount of nutrients. But it’s very low in calories, with only 10 per cup.
Iceberg lettuce nutrition
The table below shows the nutrients you’ll find in 1 cup of shredded iceberg lettuce
Calories | 10 |
Carbohydrates | 2 g |
Fat | 0 g |
Folate | 21 mcg (5% Daily Value, or DV) |
Iron | 0.3 mg (2% DV) |
Potassium | 102 mg (2% DV) |
Protein | 0.7 g |
Total sugars | 1 g |
Vitamin C | 2 mg (2% DV) |
Vitamin K | 17 mcg (14% DV) |
Fiber | 0.9 g |
Iceberg lettuce compared to other greens
Iceberg lettuce is comparable to other leafy greens like spinach, kale, and romaine lettuce in terms of calories, fiber, and water content. But darker, leafy greens contain higher amounts of most other nutrients, including:
Iron
Vitamin C
Vitamin A
Vitamin K
Folate
Magnesium
What are the most hydrating foods? Staying hydrated isn’t only about what you drink. What you eat matters too. These fruits and vegetables are the most hydrating foods.
The healthiest vegetables you can eat: All veggies are healthy, but carrots and spinach are among the veggies that pack an extra-strong dose of nutrients.
Which vegetables have a long shelf life? Keeping long-lasting veggies on hand — like squash, beets, and carrots — is one way to make sure you always have vegetables to eat.
So other greens make a more nutrient-dense choice than iceberg lettuce. But different lettuce types can serve different purposes. And there’s room in your diet for several types of greens.
But when it comes to cooking, iceberg lettuce can’t be easily swapped in for other types of greens. It’ll quickly lose its crunchy texture. So, if you’re using it in cooking, try to add it toward the end. That way, it will cook for just a short period of time.
Usually, though, iceberg lettuce is best eaten raw.
Iceberg lettuce tips
Here are a few tips to keep in mind when buying and storing iceberg lettuce:
Buy lettuce heads that are tightly wrapped in plastic. Also, make sure there’s no noticeable wilting or brownish color on the leaves.
Keep the lettuce tightly wrapped until you’re ready to use it. Store any leftovers in an airtight bag.
Keep iceberg lettuce in the refrigerator, ideally in the crisper drawer if you have one. This part of the fridge is designed to have the right amount of humidity to keep produce fresh for longer.
Avoid washing lettuce leaves until right before you use them.
If you store it properly, a head of iceberg lettuce can last over a week before going bad. Discolored leaves or changes in texture or smell are a sign it’s time to toss it out.
How to use iceberg lettuce
Consider using iceberg lettuce in these ways:
Shredded as a taco topping
In burgers or sandwiches
For wedge salads, a classic dish that uses a quarter head of intact iceberg lettuce, usually topped with dressing, diced tomatoes, and bacon
Tossed into a stir-fry (at the end of cooking)
Wrapped around your favorite sandwich filling as a substitute for bread
Frequently asked questions
There’s no single healthiest type of lettuce, since each provides different nutrients. As an example, kale contains more vitamin C than romaine lettuce or spinach. But it’s much lower in vitamin A and folate. Romaine lettuce has the most vitamin A, and about the same amount of folate as spinach.
Including different lettuces in your diet is a good way to get a variety of nutrients.
No food can burn belly fat. But iceberg lettuce can be part of a balanced diet that supports a healthy metabolism.
Iceberg lettuce isn’t bad for your gut. In fact, it may support your gut, thanks to its high water content. Drinking water helps to balance your gut microbiome. Water also supports digestion by helping to soften stool. This promotes regular bowel movements (and prevents constipation). Water also allows your body to properly absorb nutrients from food.
Iceberg lettuce has fewer nutrients than other leafy greens. It also has a mild, almost non-existent flavor. This can be an advantage or disadvantage, depending on your taste preference.
The bottom line
Iceberg lettuce may not be the most nutrient-dense lettuce type in the produce aisle. But that doesn’t mean you need to avoid it altogether. It has a satisfying crunch. Also, it has some health benefits since it’s hydrating. And it provides small amounts of a few nutrients that can contribute to your overall daily intake.
Still, you’re probably better off choosing a darker leafy green if you’re really trying to get the most nutrients out of the lettuce you eat.
Why trust our experts?
My Food Data. (n.d.). Raw spinach.
My Food Data. (n.d.). Romaine lettuce.
