Iceberg Lettuce Nutrition Facts – Is it Healthy?

Knowing the iceberg lettuce nutrition facts is a good idea for those who want to eat a healthy diet and include more greens like salad into their diet. Iceberg lettuce is the most common lettuce purchased at the grocery store for home use in salads or as additions to a sandwich or to chop up on taco night. Due to its compact head it stores well, provides a pleasing texture with a crunch, and does not have a taste that will overtake anything it is being served with.

Growing Your Own

When it comes to a home garden, the most common types of lettuce seeds that home growers buy are for loose leaf lettuce types. These types of lettuce are easy to grow in rows and harvest over a long period of time and do well with minimal care. Iceberg lettuce takes a bit more room to get a nice, full head of lettuce, and is hot harvested until the head matures.

Lettuce Nutrition

Here are the iceberg lettuce nutrition facts. Lettuce nutrition varies from variety to variety and iceberg is among the lowest calorie lettuce types around. In fact, for 2 cups of chopped iceberg lettuce, calories would only amount to 20. In other words, you would hardly be taking in any calories at all. A health benefit that you would get from those few calories is fiber as those same 2 cups would include around 1.5 grams of fiber. Lettuce is one of the lowest calorie forms of fiber that you can get. Other primary benefits of lettuce are that they are a good source of vitamins A, C, and K, as well as being a good source for folate.

Be Careful

The biggest thing to watch out for when eating lots of lettuce is how you eat it. Besides a natural sugar content in lettuce, there is very little in raw lettuce not to like. There are many ways to add lettuce to your diet in such a way that you are adding the good stuff (raw lettuce) only. Adding lettuce to a sandwich is the easiest way to do this. Replacing a wrap or bread in a sandwich with a big lettuce leaf to make a wrap is another way and it tastes great and holds up well.

Where people tend to struggle is with toppings and dressing, especially in a salad. A lettuce salad typically comes with additions such as high-calorie dressing, cheese, and croutons which can all add significantly to the total calorie count. In fact, that same 2 cup salad that had included 20 calories will jump to 150-175 calories with 2 tablespoons of dressing like ranch. Not only that, such dressing is nearly 100% fat, adding as many as 10-15 grams of fat in that same serving. To keep it under control, opt for lower calorie dressing like an oil and vinegar based dressing.

No Dressing?

Try this on for size. By making a salad with a variety of lean protein and vegetables you may find that you can skip the dressing altogether or go very light and still enjoy the taste. A lunch salad that includes lean turkey, tomatoes, peppers, and other crunchy or tasty vegetables will offer a variety of taste in every bite, making added dressing much less necessary. Make a lunch salad such as this once in a while and see if it suits you. You will get plenty of protein and fiber in a low calorie and low fat meal.

Iceberg Lettuce Summary

In summary, iceberg lettuce is certainly a nutritious food. While not as full of vitamins as other greens like spinach or romaine, iceberg lettuce does offer fiber and vitamins with very few calories. It is a healthy addition to your diet if only for these reasons. Just make sure you don’t accessorize it with high fat additions, and the finer points of iceberg lettuce nutrition facts will benefit your diet and your health.

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