Lettuce Iceberg

Iceberg lettuce has been surrounded by various criticisms saying that it is one of the most “useless” vegetables in the culinary world. People have even claimed that iceberg lettuce is just as nutritious as cardboard.

This is probably because, compared to other varieties of lettuce, iceberg lettuce has a lower nutritional content. But to believe that it’s as useless as eating cardboard simply robs you of the nutritional benefits that it can actually offer you.

The iceberg lettuce was first introduced in the market in the late 1940s. It was the only variety of lettuce that survived travel without wilting mainly because it was transported by means of trucks filled with large amounts of ice, hence the name.

The decline in iceberg lettuce sales, however, started when people started shifting their focus to other varieties that have higher concentrations of vitamins and minerals.

Although it has fewer vitamins and minerals than other lettuce varieties, iceberg lettuce is not at all useless and can actually have a place in your diet — here’s why.

Iceberg Lettuce Health Benefits: Not as Useless as You Think

If you find yourself asking, “Is iceberg lettuce good for you?”, the clear answer is yes. Here are some of the health benefits that you can get when you incorporate this lettuce variety into your diet:

• May aid in weight loss —Iceberg lettuce has a low caloric content with only 75 calories per medium-sized head.
• May help reduce the risk of birth defects — This vegetable contains a considerable amount of folate, a mineral essential for protecting against birth defects and other prenatal conditions.
• Contains vitamins A and C— Even though it has the lowest percentage of vitamins A and C among all lettuce varieties, iceberg contains good amounts of these vitamins. Vitamin A has been commonly linked to eye maintenance and the prevention of macular degeneration, the leading cause of age-related blindness, while vitamin C has been observed to boost the body’s immune system through its antioxidant

Note: While lettuce can potentially provide you with the benefits mentioned above, remember that they contain less nutrients than other leafy greens. Hence, it’s advisable not to rely solely on lettuce as your nutrient source and to instead mix them up with other vegetables such as microgreens or sprouts. Swapping lettuce for sprouts or microgreens will dramatically improve your nutrition and add more interesting flavors to your meal.

How Is Iceberg Lettuce Used in the Culinary World?

Among the vegetables available in the U.S., iceberg lettuce was the most consumed in the 1950s. In those days, when y­ou order a salad in restaurants, it was certain that iceberg lettuce would be the main ingredient. However, when other green vegetables such as fresh spinach and arugula were introduced, its demand declined.

But in recent years, iceberg lettuce has been making a comeback in the market. In American cuisine, this vegetable is now being used as a main ingredient in soups, appetizers and even main dishes. It has also been used as an alternative to shredded cabbage, offering a sweeter and milder flavor.

How to Buy Good Iceberg Lettuce

Fresh greens make a salad great, right? You wouldn’t want to buy greens doused in preservatives, but how would you identify a fresh iceberg lettuce? Here are some things to remember and look for when buying iceberg lettuce:

• According to Taste.com.au, you would know that a lettuce is fresh when its leaves are firm and it is dense.
• It must not have excess outer leaves and discolored spots that may indicate decay.
• It should be pale green in color, unlike other lettuce varieties that have darker hues.
• Avoid buying prewashed or triple-washed bagged lettuce. A 2005 study proved that these kinds undergo chlorine washes and are linked with E. coli bacteria contamination.

It would be better to buy from local stores rather than supermarkets not only to reduce your transport time but also to hinder the growth of bacteria over time. You may also consider growing your own lettuce plants to save time and energy, and to ensure its freshness and safety. Read further to know how to grow your own iceberg lettuce plants.

Iceberg Lettuce Nutritional Facts

Considering that iceberg lettuce is commonly used in salads, the staple food for people who are trying to lose weight, it comes as no surprise that the calories in iceberg lettuce are relatively low. It contains about 10 calories per serving. This is usually attributed to the fact that about 96 percent of it is water. Here’s a list of the other nutrients that you can get from eating iceberg lettuce:

Iceberg Lettuce Nutrition Facts Serving Size: 100 grams
	Amt. Per Serving	% Daily Value*
Calories	14
Calories from Fat	1
Total Fat	0 g	0%
Saturated Fat	0 g	0%
Trans Fat
Cholesterol	0 mg	0%
Sodium	10 mg	0%
Total Carbohydrates	3 g	1%
Dietary Fiber	1.2 g	5%
Sugar	2 g
Protein	1 g
Vitamin A10%	Vitamin C	50%
Calcium2%	Iron	2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.