Iceberg Lettuce

Iceberg Lettuce

Iceberg Lettuce: The Crunchy Classic with More Than Meets the Eye

Iceberg lettuce, often seen as the less nutritious cousin of darker leafy greens, still has much to offer in terms of taste, texture, and nutrients. In this article, we’ll delve into the characteristics, health benefits, and nutritional profile of iceberg lettuce.
Iceberg Lettuce


  • Type: Leafy Green
  • Origin: Originally cultivated in ancient Egypt
  • Color: Pale green
  • Shape: Round, firm head with tightly packed leaves
  • Taste: Mild, slightly sweet
  • Texture: Crisp, watery
  • Growing Season: Year-round, but best in the spring and fall
  • Storage: Keep refrigerated for up to two weeks
  • Cooking Methods: Typically eaten raw, but can also be grilled or lightly sautéed
    Iceberg Lettuce

Health Benefits

1. Hydration Boost

Composed of 96% water, it’s great for hydration.

2. Low in Calories

With only 14 calories per 100g, it’s ideal for weight management.

3. Source of Vitamin K

Provides a small but noteworthy amount of Vitamin K for bone health.

4. Rich in Folate

Contains folate, which is important for cellular function and tissue growth.

5. Antioxidant Properties

Though not as potent as darker leafy greens, it contains some antioxidants like vitamin C.

6. Versatile Culinary Uses

Its mild flavor and crunchy texture make it a popular ingredient in a variety of dishes.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 14 1%
Protein 0.9g 2%
Total Fat 0.14g 0%
Carbohydrates 2.97g 1%
Fiber 1.2g 5%
Sugars 1.97g
Calcium 18mg 2%
Iron 0.41mg 2%
Magnesium 7mg 2%
Phosphorus 20mg 3%
Potassium 141mg 3%
Sodium 10mg 0%
Zinc 0.2mg 1%
Vitamin A 298 IU 6%
Vitamin C 2.8mg 5%
Vitamin K 24.1µg 30%
Folate 29µg 7%

Iceberg Lettuce

While iceberg lettuce may not be a nutrient powerhouse like some of its leafy green cousins, it still has a place in a balanced diet. Its high water content, low calorie count, and versatility make it a worthy addition to your meals.

We hope this article was both informative and helpful; we certainly had fun writing it (it probably shows). 🙂 Please feel free to share it with people you care about and want to know more about health.
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