Iceberg Salad

Vegetable

A crunchy and refreshing lettuce perfect for salads and wraps

💚 Low Calorie

💦 High Water Content

🌱 Plant-Based

What is an Iceberg Salad?

Iceberg lettuce is a crisp, pale green variety of lettuce primarily grown in cooler regions. Originally from the Americas, its popularity soared in the 19th century due to its long shelf life and ability to stay fresh during transport. It’s one of the most commonly used types of lettuce globally.

Iceberg lettuce offers a mild flavor that is slightly sweet and very refreshing, with a signature crunch that makes it a favorite base for salads and wraps. It is typically used raw, but its sturdiness makes it ideal for layering in sandwiches, burgers, and bowls.

Though not as nutritionally dense as darker leafy greens, iceberg lettuce is rich in hydration thanks to its high water content. It is low in calories and a source of vitamins like vitamin K and folate, as well as small amounts of fiber, making it a light and refreshing addition to meals.

Nutrition Highlights

14

Calories

per 100g

1g

Fiber

per serving

24.1mcg

Vitamin K

20% DV

35mcg

Folate

9% DV

96%

Water

by weight

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Iceberg Salads

💦

Promotes Hydration

With 96% water content, iceberg lettuce helps to keep you hydrated, supporting normal bodily functions like temperature regulation and digestion.

• Rich in Water
• Rich in Electrolytes

💪

Supports Bone Health

Vitamin K in iceberg lettuce is essential for bone health as it aids in calcium regulation and bone metabolism.

• Rich in Vitamin K
• Rich in Calcium

🌿

Boosts Digestive Health

The fiber content of iceberg lettuce can support digestion and contribute to healthy bowel movements while being gentle on the stomach.

• Rich in Fiber
• Rich in Water

Diet Compatibility

Is Iceberg Salad suitable for your diet? Here's what you need to know:

✓ Vegan: 100% plant-based

✓ Keto: Low in carbs (under 2g per serving)

✓ Gluten-Free: Naturally free of gluten

✓ Paleo: Whole, unprocessed food

✓ Low-Carb: Minimal carbohydrate content

🍽️ How to Enjoy Iceberg Salads

Breakfast

Top with scrambled eggs or avocado slices

Tip: Use iceberg lettuce cups as a low-carb base for breakfast wraps

Lunch

Create a fresh salad with tomatoes, cucumbers, and a light vinaigrette

Tip: Add roasted chicken or chickpeas for a protein boost

Dinner

Use as a taco shell alternative for wraps

Tip: Pair with lean proteins and avocado for a balanced meal

Snack

Enjoy as lettuce wedges with a dip like hummus or yogurt dressing

Tip: Drizzle with olive oil and season lightly for added flavor

✅ The Bottom Line

Iceberg lettuce is a refreshing, low-calorie vegetable that pairs well with a wide variety of dishes. While not as nutrient-dense as darker leafy greens, its hydration benefits and versatility make it a great addition to any diet.

Enjoy lettuce raw in salads, sandwiches, or wraps for maximum texture and nutrients. Its mild flavor works well as a base, making it suitable for breakfast, snacks, and meals throughout the day.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance