Iceberg Lettuce (Fruits and Veggies A - Z Part I)
Posted by Kiki Riki on Saturday, September 1, 2012
Iceberg lettuce is used to make many salads, due to its moist crispiness. Iceberg lettuce has a great texture, and is very crunchy. Due to this it makes an excellent constituent in salads, compared to other varieties of lettuce which are the romaine lettuce and red lettuce varieties. Though, darker green vegetables are richer in nutrients, iceberg lettuce still remains a healthy choice.
Nutritional Value of Iceberg Lettuce
The amount of calories in iceberg lettuce for one serving are 8. Iceberg lettuce is low in saturated fat and there is practically no cholesterol in it. It is also a good source of iron and vitamin A, B6, C and K. It is a good source of dietary fiber, which is important to maintain good health. Iceberg lettuce nutritional benefits are enhanced due to folate present in it. Folate helps in fighting heart diseases. Iceberg lettuce also contains traces of omega fatty acids, which help in maintaining heart and brain health. Listed below is the nutritional value of iceberg lettuce for a serving of 1 cup.
Iceberg Lettuce Health Benefits
Iceberg lettuce has high water content, but it is low in calories. Hence, it is used by people who are aiming at weight loss. Also, it is a good source of dietary fiber and aids in weight loss. Iceberg lettuce nutrients like folate, helps in fighting heart related diseases and disorders and strokes. Iceberg lettuce is low in sodium, it contains only 7 grams per one cup serving. It contains no saturated fats and cholesterol, hence it is very low in fat. Fats will only get added in a iceberg lettuce salad if it is seasoned with salt or with some type of dressing. It also contains 1% of calcium, 7% of vitamin A, 3 % of vitamin C, and 2% of iron of the recommended daily allowances.
Iceberg Lettuce Vs. Other Green Vegetables
Though, iceberg lettuce is very low in sodium, cholesterol and saturated fat, the drawback is that a large portion of calories from iceberg lettuce come from sugars. Iceberg lettuce is low in amounts of vitamin A, C, iron, potassium and calcium compared to dark green vegetables. Iceberg lettuce ranks last among other types of lettuce, due to low amounts of potassium, phosphorus, calcium and amino acids. For people who are looking for more nutrients, can switch to other more nutrient rich green vegetables. Compared to iceberg lettuce, the romaine lettuce is an healthier option. So, you can add romaine lettuce to your salads or other healthier lettuce varieties, instead of iceberg lettuce. However, the crispy and crunchy texture of iceberg lettuce is the reason why, everybody prefers to add it to their salad.
Selecting Iceberg Lettuce
Here, are some tips that will help you select good quality lettuce types. Select the iceberg lettuce that is fairly large, and has moderate firm head, that give in to gentle pressure. Make sure the lettuce has thick leaves. The leaves can be of medium to light green color, blending to nearly white rib or veins. You can scratch the stalk and smell, if the lettuce smells sweet then it will taste sweet. The lettuce that smells bitter will taste bitter. Make sure you avoid lettuce which has thin wilted leaves or leaves that have brown spots. If the iceberg lettuce is solid and has light colored heads means the core has less taste. A lettuce displaying oblong and cracked heads means that it has been grown in poor conditions.
Though, compared to other varieties of lettuce and green veggies, the nutritional value of iceberg lettuce is low. However, it still has many health benefits and hence shouldn't be completely eliminated from the diet.
Taken From: http://www.buzzle.com/articles/iceberg-lettuce-nutritional-value.html
Nutritional Value of Iceberg Lettuce
The amount of calories in iceberg lettuce for one serving are 8. Iceberg lettuce is low in saturated fat and there is practically no cholesterol in it. It is also a good source of iron and vitamin A, B6, C and K. It is a good source of dietary fiber, which is important to maintain good health. Iceberg lettuce nutritional benefits are enhanced due to folate present in it. Folate helps in fighting heart diseases. Iceberg lettuce also contains traces of omega fatty acids, which help in maintaining heart and brain health. Listed below is the nutritional value of iceberg lettuce for a serving of 1 cup.
| Nutrient | Amount |
| Protein | 0.5 g |
| Fiber | 0.7 g |
| Calcium | 10 mg |
| Potassium | 78 mg |
| Vitamin C | 1.5 mg |
| Folate | 16 mcg |
| Vitamin K | 13.3 mcg |
| Beta carotene | 164 mcg |
| Lutein and zeaxanthin | 152 mcg |
Iceberg Lettuce Health Benefits
Iceberg lettuce has high water content, but it is low in calories. Hence, it is used by people who are aiming at weight loss. Also, it is a good source of dietary fiber and aids in weight loss. Iceberg lettuce nutrients like folate, helps in fighting heart related diseases and disorders and strokes. Iceberg lettuce is low in sodium, it contains only 7 grams per one cup serving. It contains no saturated fats and cholesterol, hence it is very low in fat. Fats will only get added in a iceberg lettuce salad if it is seasoned with salt or with some type of dressing. It also contains 1% of calcium, 7% of vitamin A, 3 % of vitamin C, and 2% of iron of the recommended daily allowances.
Iceberg Lettuce Vs. Other Green Vegetables
Though, iceberg lettuce is very low in sodium, cholesterol and saturated fat, the drawback is that a large portion of calories from iceberg lettuce come from sugars. Iceberg lettuce is low in amounts of vitamin A, C, iron, potassium and calcium compared to dark green vegetables. Iceberg lettuce ranks last among other types of lettuce, due to low amounts of potassium, phosphorus, calcium and amino acids. For people who are looking for more nutrients, can switch to other more nutrient rich green vegetables. Compared to iceberg lettuce, the romaine lettuce is an healthier option. So, you can add romaine lettuce to your salads or other healthier lettuce varieties, instead of iceberg lettuce. However, the crispy and crunchy texture of iceberg lettuce is the reason why, everybody prefers to add it to their salad.
Selecting Iceberg Lettuce
Here, are some tips that will help you select good quality lettuce types. Select the iceberg lettuce that is fairly large, and has moderate firm head, that give in to gentle pressure. Make sure the lettuce has thick leaves. The leaves can be of medium to light green color, blending to nearly white rib or veins. You can scratch the stalk and smell, if the lettuce smells sweet then it will taste sweet. The lettuce that smells bitter will taste bitter. Make sure you avoid lettuce which has thin wilted leaves or leaves that have brown spots. If the iceberg lettuce is solid and has light colored heads means the core has less taste. A lettuce displaying oblong and cracked heads means that it has been grown in poor conditions.
Though, compared to other varieties of lettuce and green veggies, the nutritional value of iceberg lettuce is low. However, it still has many health benefits and hence shouldn't be completely eliminated from the diet.
Taken From: http://www.buzzle.com/articles/iceberg-lettuce-nutritional-value.html