Iceberg lettuce salad

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 14 calories, 0.9 grams of protein, 0.1 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (66.7g)

Calories		9.3
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.7 mg	0%
Total Carbohydrates		2 g	0%
	Dietary Fiber	0.8 g	2%
	Sugars	1.3 g
protein		0.6 g	1%
Vitamin D		0 mcg	0%
Calcium		12 mg	0%
Iron		0.3 mg	1%
Potassium		94 mg	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.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (8.0%)

Protein: 2 cal (21.2%)

Carbs: 8 cal (70.8%)

About Iceberg lettuce salad

Iceberg lettuce, first cultivated in the United States, is a crisp, pale green leafy vegetable often used in salads and sandwiches. Its mild flavor and crunchy texture make it a versatile ingredient in various cuisines. Nutritionally, iceberg lettuce is a low-calorie food, primarily composed of water (approximately 96%), which makes it highly hydrating. It contains small amounts of vitamins and minerals, notably vitamin K (14.8 mcg per cup, or 12% of the daily value) and folate, alongside minimal dietary fiber and carbohydrates. While lower in nutrients than darker greens like spinach or kale, it remains a popular choice for those seeking a refreshing, calorie-conscious food option.

Health Benefits

• Supports bone health due to its vitamin K content, which helps with calcium metabolism and blood clotting.
• Hydrates the body effectively as it is composed of about 96% water per serving.
• Contributes to folate intake, essential for DNA synthesis and cell repair, providing about 16 mcg per cup (4% of the daily value).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-calorie, gluten-free, paleo

Not suitable for: Individuals with specific lettuce allergies (rare)

Selection and Storage

Store iceberg lettuce whole in the crisper drawer of the refrigerator, wrapped in a damp paper towel and plastic bag, for up to 7-10 days. Wash just before use to maintain freshness and prevent spoilage.

Common Questions About Iceberg lettuce salad Nutrition

Is iceberg lettuce salad high in protein?

Iceberg lettuce is not high in protein. A 1-cup serving contains about 0.5 grams of protein, making it a low-protein food. It is primarily composed of water and is more valued for its hydration and crunch rather than protein content.

Can I eat iceberg lettuce salad on a keto diet?

Yes, iceberg lettuce salad is suitable for a keto diet as it is extremely low in carbohydrates. One cup of chopped iceberg lettuce contains only about 2 grams of carbs, making it an excellent choice for keto meal plans.

What are the health benefits of eating iceberg lettuce salad?

Iceberg lettuce salad provides hydration due to its high water content (around 96%). It is low in calories and fat, contributing only about 10 calories per cup, and contains small amounts of vitamins like vitamin K and vitamin A, which support bone health and vision.

What is the recommended portion size for iceberg lettuce salad?

A standard portion size of iceberg lettuce salad is about 1-2 cups, depending on whether it is being served as a side dish or main course. This amount provides minimal calories while offering bulk for satiety, especially when paired with nutrient-rich toppings.

How does iceberg lettuce salad compare to other leafy greens like spinach or romaine?

Iceberg lettuce is lower in nutrients compared to spinach or romaine lettuce. While iceberg lettuce is mainly composed of water and provides some vitamin K, spinach and romaine are richer in vitamins A, C, iron, and folate. For a more nutrient-dense salad, consider mixing iceberg lettuce with other greens.

Data Sources & Scientific References