Is Iceberg Lettuce Good for You?

Beth Ann Mayer

Tue, November 5, 2024 at 11:25 PM UTC

6 min read

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You can't go wrong with leafy greens—right? Generally, leafy greens like kale, spinach and romaine lettuce are considered critical components of a nutritious diet. Yet one leafy green, iceberg lettuce, often gets the cold shoulder. You may have heard it does nothing for you. Is that true? Does iceberg lettuce have any nutritional value?

Sometimes, food myths can get passed along like a game of telephone becoming less accurate as time goes on. It's always a good idea to check whether or not statements about food are factual, no matter how ubiquitous they seem.

"The nutrition facts help you make informed decisions on the foods you are choosing to consume in regards to the nutrients they provide," says Julia Zumpano, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.

For instance, Zumpano says ensuring you're getting enough vital nutrients like fiber and protein while deprioritizing foods with high levels of trans fat is one "controllable" in your quest to live a healthier lifestyle. Can iceberg lettuce be a key player in that quest? Is iceberg lettuce good for you, or does it really provide zero nutrients? The answer, like so much of nutrition, needs nuance. Here's what RDs want you to know about iceberg lettuce nutrition facts and fiction.

What Is Iceberg Lettuce, Anyway?

It can feel like we have tons more options for food these days—chickpea pizza crust and pasta, anyone? However, there have long been multiple types of lettuce. For the unfamiliar: "Iceberg lettuce is a leafy green with a crunchy texture and mild flavor," says Maddie Pasquariello, MS, RDN.

Pasquariello says it is popular in restaurants and home cooking. For instance, it's often used as the lettuce in tacos or sandwiches.

"It functions similarly to cabbage, but has a more tender leaf and can also be used in salads," Pasquariello says. "It has pale green leaves with a slightly less bitter flavor profile compared to something like arugula, spinach or kale."

Yet arugula, spinach and kale often get multiple gold stars and thumbs up for their nutritional value. Iceberg lettuce? Not so much, but is that fair?

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Iceberg Lettuce Nutrition

The USDA gives nutrition information for 100 grams of iceberg lettuce, which Pasquariello clarifies is a little more than one cup shredded.

"Most of the content of the lettuce is water," Pasquariello says.

Besides H2O, consuming this much iceberg lettuce will net you about:

14 calories
>1 gram of protein
>1 gram of fat
3 grams of carbohydrates
1 gram of fiber
14 milligrams of calcium
139 milligrams of potassium
20.5 IU vitamin K (phylloquinone)

So, Does Iceberg Lettuce Have Any Nutritional Value?

Contrary to a commonly held belief, yes. Zumpano says that iceberg lettuce offers nutritional value, including fiber, potassium and a bit of calcium, and is low in calories. What's with iceberg lettuce's reputation for not having nutritional value, then?

"Other greens like romaine or arugula provide more protein, fiber, potassium, calcium and vitamin K, but that may come with more calories," Zumpano says.

Another registered dietitian—Sarah Logan, RD, of Fay Nutrition—says iceberg lettuce's caloric content is similar to that of romaine and arugula. However, she agrees that romaine and arugula tend to be more nutrient-dense.

"Arugula has slightly more vitamin and mineral amounts per cup like vitamin K, folate, and potassium than romaine and iceberg," Logan says. "This is why darker leafy greens are seen as more nutritious, but they all still have key vitamins and antioxidants that benefit our bodies."

Let's compare USDA numbers. Per the USDA, 100 grams of romaine lettuce contains:

21 calories
>1 gram of protein
>1 gram of fat
4 grams of carbohydrates
2 grams of fiber
28 milligrams of calcium
260 milligrams of potassium
83.4 IU vitamin K (phylloquinone)

As for arugula, the USDA says you'll let the following per 100-gram portion:

31 calories
1 gram of protein
>1 gram of fat
5 grams of carbohydrates
2 grams of fiber
204 milligrams of calcium
407 milligrams of potassium
109 IU vitamin K (phylloquinone)

Importantly, food is more than just fuel and nutrition. Logan says iceberg lettuce may be tastier to some.

"Iceberg is less bitter and slightly more sweet in flavor profile than a darker green like arugula," Logan says.

Pasquariello's bottom line: "It's fine to include in your diet, and there's certainly nothing inherently wrong with consuming it, but I wouldn't make it your primary leafy green," she says. "You can get a bit more micronutrient bang for your buck with other options."

Is Iceberg Lettuce Good For You? Health Benefits of Iceberg Lettuce

1. Hydration

Speaking of food myths, the idea that you need to consume eight 8-ounce servings of drinking water daily to remain adequately hydrated is another one. The CDC doesn't have a hard-and-fast guideline for water intake, saying it depends on health status, pregnancy status, age, activity level and other factors.

The CDC also says that water intake doesn't only have to come from drinking water—or even a drink at all. Foods with high water content also contribute to daily hydration needs, and Logan says iceberg lettuce fits that bill.

"Iceberg lettuce is a hydrating food, mostly made up of water," Logan says.

Remaining hydrated helps regulate body temperature, cushions joints and protects your back, according to the CDC.

2. Fiber

Iceberg lettuce contains less fiber than other leafy greens. However, every little bit counts, especially when data shows that more than 90% of Americans don't get enough daily fiber.

Logan says fiber helps with gut health and blood sugar control. Research finds dietary fiber is a key tool in diabetes management. Other research suggests that fiber can help with intestinal health, cancer prevention and cardiovascular disease protection.

3. Vitamin K

Iceberg lettuce can also contribute to your daily vitamin K intake. Again, it may not contain the same amount as its neighbors in the produce aisle, like arugula and romaine lettuce. However, iceberg lettuce still has this crucial nutrient.

"Vitamin K is a key vitamin in helping with clotting blood, heart and bone health," Logan says.

Up Next:

Sources:

Julia Zumpano, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition
Maddie Pasquariello, MS, RDN
Lettuce, iceberg, raw. FoodData Central.
Lettuce, romaine, green, raw. FoodData Central.
Sarah Logan, RD, of Fay
Arugula, baby, raw. FoodData Central.
Medical myths. BMJ.
About Water and Healthier Drinks. CDC.
Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.
Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PlOS Med.
Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine.
The health benefits of vitamin K. Open Heart.

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