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Iceberg lettuce is packed with nutrients such as vitamins K and C, folate, and potassium, which can offer a variety of health benefits
Iceberg lettuce is a pale green leafy vegetable that resembles cabbage and has a mild flavor and crunchy texture.
Compared to other lettuce varieties, iceberg lettuce has the highest water content and is relatively low in nutrients.
However, iceberg lettuce is still packed with nutrients such as vitamins K and C, folate, and potassium, which can offer a variety of health benefits.
What is the nutritional value of iceberg lettuce?
Iceberg lettuce is widely used in sandwiches and salads due to its crunchy, refreshing texture. But this distinctive crunch is precisely what makes it lacking in nutritional value.
Iceberg lettuce is mostly water, meaning it only contains a small amount of nutrients compared to other leafy greens.
Energy
28 kcal
Protein
1.8 grams
Total lipid (fat)
0.28 grams
Carbohydrates
6 grams
Fiber
2.4 grams
Sugars
4 grams
Calcium
36 mg
Iron
0.82 mg
Magnesium
14 mg
Phosphorus
40 mg
Potassium
282 mg
Sodium
20 mg
Zinc
0.30 mg
Copper
0.50 mg
Manganese
0.250 mg
Vitamin C
6 mg
Vitamin B6
0.084 mg
Vitamin A
1,000 IU (International Units)
Vitamin E
0.36 mg
Vitamin K
48.2 ug
Folate
60 µg
Iceberg lettuce also contains nutrients such as:
- Ascorbic acid
- Tocopherol
- Retinol
- Beta-carotene
- B vitamins
13 potential health benefits of iceberg lettuce
1. Helps you stay hydrated
Iceberg lettuce is made up of about 95% water. Consuming water-rich foods like iceberg lettuce can help you maintain healthy hydration.
2. Promotes heart health
Studies have shown that iceberg lettuce may help with cholesterol management and lower the risk of a heart attack.
Iceberg lettuce is low in sodium and contains fiber, antioxidants, and vitamin C which keep the heart and blood vessels healthy. Potassium also helps regulate blood pressure and heart rate.
3. Boosts immunity
Vitamin C, manganese, magnesium, potassium, iron, and selenium in iceberg lettuce can help strengthen the immune system by fighting free radical damage and defending the body against infection.
4. Good source of vitamin A
Vitamin A helps keep the eyes, skin, and immune system healthy.
5. Good source of potassium
Iceberg lettuce has 102 mg of potassium per cup. Potassium helps maintain fluid equilibrium in your cells.
6. Good source of folate
Iceberg lettuce contains a high concentration of folate, meaning it is good for pregnant women since folate has been linked to a reduced risk of birth defects such as spina bifida and anencephaly.
7. Aids digestion
The fiber and water content of iceberg lettuce may promote gut health, preventing or reducing symptoms of constipation. Fiber promotes regular bowel movements by absorbing water and adding bulk to stools.
8. Prevents anemia
Iceberg lettuce is high in iron, which helps with red blood cell production and the transport of oxygen throughout the body. This can help prevent anemia.
9. Helps blood clotting
Vitamin K in iceberg lettuce produces proteins the body needs for optimal blood coagulation.
10. May help with weight loss
Iceberg lettuce is very low in carbs while being high in water content, meaning it can increase satiety without adding many calories to your diet.
11. Supports diabetes management
Iceberg lettuce is a nonstarchy vegetable that does not cause blood sugar spikes and therefore fine for people with diabetes. The American Diabetes Association advises people with diabetes to consume 3-5 servings of nonstarchy vegetables a day.
12. Maintains bone health
Iceberg lettuce is high in vitamin C, which can combat dry skin, hyperpigmentation, and signs of aging.
13. May improve skin health
Iceberg lettuce is high in vitamin C, which can combat dry skin, hyperpigmentation, and signs of aging.
What are possible side effects of iceberg lettuce?
Iceberg lettuce may cause abdominal discomfort when eaten in excess. Because iceberg lettuce contains beta-carotene, overeating can also result in carotenoderma.
Iceberg lettuce is heavy in pesticide residues, which can be harmful to your health. It is crucial to wash this vegetable well before consumption to prevent the consumption of these chemicals.
Most lettuce allergies are classified as lipid transfer protein (LTP) sensitivity. Lettuce can cause serious allergic reactions in those who have LTP syndrome.
If you are on blood thinners, talk to your doctor before including iceberg lettuce in your diet since vitamin K can cause adverse drug interactions.
