Iceberg Lettuce (Including Crisphead Types) – Raw
Iceberg lettuce, also known as Crisphead lettuce, is a widely popular leafy vegetable enjoyed for its refreshing crunch and mild flavor. Often used in salads, sandwiches, and wraps, it is a nutritious addition to a balanced diet.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 14.0 kcal |
| Protein | 0.9 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.018 g |
| Carbohydrates | 2.97 g |
| Fiber | 1.2 g |
| Sugars | 1.97 g |
| Calcium | 18.0 mg |
| Iron | 0.41 mg |
| Magnesium | 7.0 mg |
| Phosphorus | 20.0 mg |
| Potassium | 141.0 mg |
| Sodium | 10.0 mg |
| Zinc | 0.15 mg |
| Copper | 0.025 mcg |
| Manganese | 0.125 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 2.8 mg |
| Thiamin (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.025 mg |
| Niacin (Vitamin B3) | 0.123 mg |
| Vitamin B6 | 0.042 mg |
| Folate (Vitamin B9) | 29.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 25.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Iceberg lettuce is naturally free from common allergens such as gluten, dairy, eggs, peanuts, tree nuts, soy, and shellfish. It is considered safe for most individuals with dietary restrictions or sensitivities.
Dietary Preferences:
Iceberg lettuce is suitable for a wide range of diets, including vegetarian, vegan, gluten-free, low-carb, and low-calorie plans. Its low-calorie content makes it a great option for those looking to manage their weight, while its high water and fiber content supports hydration and digestive health.
Advice:
While iceberg lettuce is often enjoyed for its crisp texture and mild taste, it contains fewer nutrients compared to darker leafy greens such as spinach or kale. To boost its nutritional profile, consider adding other colorful vegetables, fruits, or protein sources like nuts, seeds, or lean meats. Additionally, iceberg lettuce is an excellent base for a variety of salads, providing a light and refreshing crunch that complements richer or spicier ingredients.
Conclusion:
Iceberg lettuce, though sometimes overlooked in favor of more nutrient-dense greens, remains a valuable addition to the kitchen. Its refreshing crispness and low-calorie nature make it a perfect choice for salads, wraps, or as a topping for sandwiches. When paired with other nutrient-rich vegetables and proteins, it contributes to a balanced, satisfying meal.
