Lettuce, iceberg
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
17
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 13 (78.8%) |
| Protein | 3.0 (17.4%) |
| Fat | 0.7 (3.9%) |
| Total | 17 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 96 (95.5%) |
| Carbohydrate | 3.4 (3.4%) |
| Protein | 0.7 (0.7%) |
| Ash | 0.3 (0.3%) |
| Fat | 0.07 (0.1%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Low in calories, with only 6 calories per cup shredded. It provides bulk and fiber to help you feel full without adding many calories to your meal
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A good source of vitamin K, with over 20% of the daily value per cup. Vitamin K plays an important role in blood clotting and bone health
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Contains vitamin A in the form of carotenoids like lutein and zeaxanthin. These antioxidants may help protect eye health
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Provides some vitamin C and vitamin B6. While not a significant source, every little bit helps support immune function and energy production
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Low in sodium. A cup of shredded lettuce contains only 1 mg of sodium, making it a good choice for those watching their salt intake
Risks
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Low in nutrients. Iceberg lettuce contains very little fiber, vitamins and minerals compared to darker, leafy greens
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High in water content. The crunchy texture comes mostly from water so it does not fill you up for long
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May promote overeating. The low calorie count can encourage overconsumption without providing much nutritional value
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Lacks antioxidants. Darker greens like spinach and kale contain more antioxidants that support heart and brain health
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Offers no protein. Protein helps keep you feeling full for longer and is important for muscle growth and repair
Additional Information
Lettuce, iceberg, raw, is a popular leafy green vegetable that is widely consumed around the world. While it may not be as nutrient-dense as some other greens, it still offers several nutritional benefits. However, there are also a few risks associated with its consumption.
Starting with the nutritional benefits, iceberg lettuce is low in calories, making it an excellent choice for those looking to manage their weight. It is also a good source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Additionally, lettuce contains a variety of vitamins and minerals, albeit in relatively small amounts. It is particularly rich in vitamin K, which plays a vital role in blood clotting and bone health. Vitamin A, vitamin C, and folate are also present in iceberg lettuce, contributing to immune function, collagen production, and red blood cell formation, respectively.
Another advantage of iceberg lettuce is its high water content. Since it consists of about 96% water, it can help keep you hydrated, especially during hot summer months. Moreover, lettuce is often consumed as part of a salad or alongside other vegetables, which can enhance the overall nutritional value of the meal by providing a wide range of vitamins, minerals, and antioxidants.
However, there are a few risks associated with consuming iceberg lettuce. One of the primary concerns is its relatively low nutrient density compared to other leafy greens, such as spinach or kale. While iceberg lettuce does contain some vitamins and minerals, it is not as rich in these nutrients as its darker green counterparts. Therefore, if you solely rely on iceberg lettuce for your vegetable intake, you may miss out on essential nutrients that are more abundant in other greens.
Furthermore, there have been occasional concerns regarding the safety of raw lettuce, including iceberg lettuce. Due to its cultivation and harvesting methods, lettuce can sometimes be contaminated with harmful bacteria, such as E. coli or Salmonella. These bacteria can cause foodborne illnesses, leading to symptoms like diarrhea, vomiting, and abdominal pain. To minimize the risk of foodborne illness, it is crucial to thoroughly wash and handle lettuce properly before consumption.
In conclusion, while iceberg lettuce may not be as nutritionally dense as other leafy greens, it still offers several benefits. Its low calorie and high water content make it a great choice for weight management and hydration. Additionally, it provides some essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, and folate. However, it is important to note that relying solely on iceberg lettuce for your vegetable intake may result in missing out on other valuable nutrients. Furthermore, the risk of foodborne illnesses associated with raw lettuce should be considered, necessitating proper washing and handling techniques. Incorporating a variety of leafy greens into your diet can help ensure a well-rounded nutritional profile.