The internet is notorious for spreading rumors. And one unfortunate suggestion floating around is that iceberg lettuce contains zero nutritional value and is not an ideal choice for a healthy diet.
Iceberg lettuce: How healthy is it?
Many people consider iceberg lettuce to be nutritionally inferior to other types of lettuce. However, it does still offer nutritional benefits.
Lettuce and other raw vegetables can be a quick and easy addition to sandwiches, wraps, or burgers, or they can form the base of a mixed salad. This versatility makes them a convenient way for people to add more nutrients to their meals.
In this article, we look at the nutritional profile and benefits of iceberg lettuce, as well as how it compares with other lettuces and how to use it.
Share on Pinterest Iceberg lettuce contains a variety of vitamins and minerals.
A cup, or 72 grams (g), of shredded iceberg lettuce contains 96% water and 10 calories. It also contains the following nutrients :
| Nutrient | Amount per cup (shredded, 72 g) |
|---|---|
| Protein | 0.65 g |
| Fat | 0.10 g |
| Carbohydrate | 2.14 g |
| Fiber | 0.86 g |
As with most plant foods, iceberg lettuce contains a variety of vitamins and minerals. However, its high water content means that the amounts of these can be quite low.
Based on the recommended daily amounts for adults according to the Dietary Guidelines for Americans , and depending on age and biological sex, each 100 g of iceberg lettuce contains:
- 3.6–5.4% of daily fiber
- 7.3% of daily folate
- 2.8–3.6% of daily vitamin A (retinol activity equivalent)
- 20.1–26.8% of daily vitamin K
- 3.0% of daily potassium
As part of a healthful diet, iceberg lettuce can increase fiber and water intake. This will improve gut health by ensuring regular bowel movements and preventing constipation.
Research has associated a diet that emphasizes vegetables with better bone health. Leafy green vegetables contain nutrients such as calcium, magnesium, phosphorus, and vitamin K, which are important for healthy bones.
Vegetables also contain substances called phytonutrients, which have antioxidant properties . These substances can help protect the body from a range of diseases and conditions.
The authors of a 2017 review also noted a link between lettuce, along with other vegetables, and a reduced risk of cardiovascular disease.
Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher. For example, 100 g of romaine lettuce contains :
- 436 micrograms (mcg) of vitamin A (17 times as much as iceberg lettuce)
- 14 milligrams (mg) of magnesium (twice as much)
- 136 mcg of folate (five times as much)
- 33 mg of calcium (nearly twice as much)
However, the amount of these nutrients in all types of lettuce is still relatively small.
People can use raw spinach as a lettuce alternative, and it has a much better nutritional profile. In comparison with iceberg lettuce, it has the following amounts of nutrients:
- 469 mcg of vitamin A (19 times as much as iceberg lettuce)
- 79 mg of magnesium (11 times as much)
- 194 mcg of folate (seven times as much)
- 99 mg of calcium (six times as much)
- 28 mg of vitamin C (10 times as much)
- 483 mcg of vitamin K (20 times as much)
Iceberg lettuce is suitable as a base ingredient for a healthful salad, either on its own or in combination with other greens. To ensure a wide variety of nutrients and flavors, people can add:
- tomatoes, peppers, carrots, avocado, radish, or broccoli
- sliced apple, pear, watermelon, or raisins
- nuts and seeds
- a healthful dressing, such as olive, hemp, or avocado oil mixed with lemon juice or cider vinegar
Iceberg lettuce is also popular as a filling in sandwiches, burgers, and wraps.
Lettuce can replace bread to make a healthful sandwich or wrap. This replacement may suit people who are aiming to decrease their carbohydrates, such as those who are on a keto diet or are gluten intolerant. Try this recipe here.
Washing and hygiene
Contaminated lettuce has caused outbreaks of food poisoning in the United States. Bacteria and viruses, such as norovirus, Salmonella, and Escherichia coli, can be among the contaminants.
A study in Brazil looked at contamination levels in lettuces in supermarkets, food services, and self-service restaurants. The results indicated that E. coli was detectable in 70% of whole fresh lettuces, 6.7% of minimally processed lettuces, and 30% of ready-to-eat lettuces.
A 2018 study looked at different washing methods for both fresh and ready-to-eat, prepackaged iceberg lettuce. The researchers used different washing methods and immersion times, analyzing the number of bacteria present. Although they found small reductions using bicarbonate and vinegar, the only significant result came from using chlorine disinfectant, with a notable reduction in bacteria taking place after 30 minutes.
The ready-to-eat iceberg lettuce had a higher contamination level than the fresh lettuce. The study authors note that consuming ready-to-eat iceberg lettuce within the first few days of packaging may reduce a person’s risk of contamination.
The Food and Drug Administration (FDA) offer advice on how to avoid foodborne illness when eating fresh produce, such as lettuce:
- ensure prepacked lettuce is refrigerated at or below 40°F both in the store and at home
- wash the hands for 20 seconds with warm water and soap before and after preparing fresh produce
- gently rub produce while holding it under plain running water — there is no need to use soap or a produce wash
- dry produce with a clean paper towel to reduce bacteria further
- remove and discard the outermost leaves of a head of lettuce
Iceberg lettuce is a healthful addition to a person’s diet. It has fewer nutrients than other types of lettuce, however, so a person should vary the types they eat. Spinach, in particular, has a better nutritional profile, and people can use it along with, or instead of, iceberg lettuce.
A person must ensure good hygiene practices and refrigeration when using iceberg lettuce to avoid food poisoning. A fresh, whole lettuce may be a better choice to avoid contaminants and chlorine residues. A person can wash it under running water and dry it with a paper towel or salad spinner before eating it.
Iceberg lettuce has an appealing crunch and is a good addition to a salad, wrap, burger, or sandwich. Generally, adding more vegetables to the diet can support health and lower the risk of disease.
Last medically reviewed on March 6, 2020
- Nutrition / Diet
- Obesity / Weight Loss / Fitness
How we reviewed this article:
Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- 7 tips for cleaning fruits, vegetables. (2018).
https://www.fda.gov/consumers/consumer-updates/7-tips-cleaning-fruits-vegetables - Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (2015).
https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-7/ - Bencardino, D., et al. (2018). Microbiological evaluation of ready-to-eat iceberg lettuce during shelf-life and effectiveness of household washing methods.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913699/ - Brandão, M. L., et al. (2014). Assessment of microbiological contamination of fresh, minimally processed, and ready-to-eat lettuces (Lactuca sativa), Rio de Janeiro State, Brazil [Abstract].
https://www.ncbi.nlm.nih.gov/pubmed/24761806 - Buss, B. F., et al. (2016). Multistate product traceforward investigation to link imported romaine lettuce to a US cyclosporiasis outbreak — Nebraska, Texas, and Florida, June–August 2013.
https://pdfs.semanticscholar.org/bbc0/9c7bc0e64cbfdb8f42181904c91fb12aebb4.pdf - Gupta, C., & Prakash, D. (2014). Phytonutrients as therapeutic agents [Abstract].
https://www.ncbi.nlm.nih.gov/pubmed/25051278 - Lettuce, cos or romaine, raw. (2019).
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/nutrients - Lettuce, iceberg (includes crisphead types), raw. (2019).
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/nutrients - Movassagh, E. Z., & Vatanparast, H. (2017). Current evidence on the association of dietary patterns and bone health: A scoping review.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227978/ - Spinach, raw. (2019).
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients - Tang, G.-Y., et al. (2017). Effects of vegetables on cardiovascular diseases and related mechanisms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579650/
Is Iceberg Lettuce Good for You? Here’s What a Dietitian Has to Say
Iceberg lettuce gets an unfortunately bad rep in terms of nutrition. But there’s no reason to hate this green—it’s a healthy addition to any plate! Read on to learn more about the health benefits of iceberg lettuce.
Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food. After graduating with a bachelor’s degree in food science and human nutrition and a master’s degree in clinical nutrition, Lauren has worked in various nutrition-related settings, most currently writing nutrition-related content for online outlets including Verywell Health, PopSugar, The Kitchn, and EatingWell. Additionally, she manages the Instagram page @LaurenLovesNutrition, where people can receive evidence-based nutrition tips and updates.
Updated on August 13, 2022
Reviewed by Dietitian
Novella Lui is a registered dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications. As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails.
There is nothing quite like biting into a crispy, refreshing leaf of iceberg lettuce. Whether you enjoy this veggie with a thick slice of tomato in a sandwich or as a main ingredient in a salad, many people love this lettuce because it’s economical, readily available and goes well with many ingredients.
Iceberg lettuce grows in a similar way as cabbage and it is made up of pale green edible leaves. Iceberg’s taste is on the milder side when compared with other lettuce varieties, making it the preferred lettuce of younger people and those who don’t care for more powerful and bitter tastes. And it gives the crispy crunch to recipes like a classic wedge or cobb salad that can’t be beaten! Plus, the large leaves are ideal for making lettuce “wraps”.
But one question seems to constantly be up for debate when it comes to iceberg lettuce—is iceberg lettuce good for you, or should it be swapped out for a different variety of lettuce when following a healthy lifestyle?
Getty Images / Keattikon Yodpech
Iceberg Lettuce Nutrition
The internet is notorious for spreading rumors. And one unfortunate suggestion floating around is that iceberg lettuce contains zero nutritional value and is not an ideal choice for a healthy diet.
It’s true that ounce for ounce, there are other lettuce varieties that contain more nutritional benefits than iceberg. Still, that does not mean the iceberg has no redeeming qualities supporting our overall health.
Here are the iceberg lettuce nutrition facts for 1 cup of chopped lettuce:
- 8 calories
- 0.5 grams protein
- 0 grams fat
- 1.7 grams carbohydrates
- 0.7 grams fiber
- 10 milligrams calcium
- 80 milligrams potassium
- 286 IU vitamin A
Like most veggies, one of the main iceberg lettuce benefits is a natural source of fiber, a nutrient that helps support healthy bowel movements and helps keep us feeling satisfied. While on the lower end, at just 1 gram of fiber per serving, every little bit counts. And chances are you’re enjoying more than one cup of iceberg lettuce at a time (and if not, this is your sign to make yourself a big salad).
Iceberg lettuce also has a lot to offer when considering the roster of vitamins and minerals it contains. From immune-supporting vitamin A to bone health-supporting magnesium and calcium, it would be a stretch to claim that this lettuce is deprived of nutrients, as some folks on the internet claim.
And since iceberg lettuce is incredibly low in calories with only 9 calories per cup of chopped lettuce, it’s a fantastic food for those who are managing their weight. There are carbs in iceberg lettuce, but the amount is extremely low relative to many other food options.
So, Is Iceberg Lettuce Healthy?
Most Americans are not meeting the recommended intake of fruits and vegetables, with only 1 in 10 actually eating the suggested amount. This is concerning for a slew of reasons, as eating more produce is linked to a reduced risk of developing cardiovascular disease, certain cancers, and even experiencing early death.
If you’re wondering about the differences between iceberg lettuce and romaine, know that while both varieties have comparable amounts of calories, carbohydrates and protein, romaine offers more folate, vitamins A and K.
Like all lettuces, Iceberg is absolutely a good-for-you choice. It’s low in calories, cholesterol-free and extremely low in sodium—it provides important vitamins and minerals that support our overall health.
Bottom Line
It is time to stop hating on the humble iceberg lettuce leaves. Certainly, choosing darker leaves of lettuce—think romaine and arugula—will give you even more bang for your buck when it comes to nutrition, thanks to the greater nutritional value they boast. Still, if you are not a lettuce lover or don’t have access to other varieties, leaning on iceberg lettuce can be a great way to meet your veggie quota for the day while enjoying a mild-tasting and refreshing choice. Bes sure to check out our collection of Fresh & Healthy Icberg Lettuce Recipes for different ways to enjoy this vegetable!
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