1 serving (85 grams) contains 15 calories, 1.0 grams of protein, 0.1 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
10 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.7 mg | 0% | |
| Total Carbohydrates | 2 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 1.3 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 13.3 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 80 mg | 1% | |
* 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
Source of Calories
About Iceberg salad mix
Iceberg salad mix is a blend of shredded iceberg lettuce often combined with other vegetables like carrots and red cabbage. Known for its crisp texture and mild, refreshing taste, iceberg lettuce is a common ingredient in American and European cuisines, frequently used as a base for salads and sandwiches. While not as nutrient-dense as darker leafy greens, iceberg lettuce is low in calories and provides hydration due to its high water content (approximately 95%). It offers small amounts of vitamins A and K as well as dietary fiber. The mix is a convenient, ready-to-eat option for adding volume and crunch to meals.
Health Benefits
- Low in calories (10 calories per 1-cup serving), making it suitable for weight management.
- High water content (95%), aiding in hydration and contributing to daily water intake.
- Contains vitamin K, which supports healthy blood clotting and bone health (14 mcg per cup, about 12% of the RDI).
Dietary Considerations
Selection and Storage
Store the mix in an airtight container or bag in the refrigerator. Consume within 5-7 days for optimal freshness and crispness.
Common Questions About Iceberg salad mix Nutrition
What is the nutritional content of iceberg salad mix?
Iceberg salad mix is low in calories, providing approximately 10-15 calories per cup. It contains minimal protein (around 1 gram per cup) and small amounts of vitamins like Vitamin A and Vitamin K, as well as some folate and fiber. It is primarily composed of water, making it hydrating but not nutrient-dense.
Is iceberg salad mix suitable for a keto or low-carb diet?
Yes, iceberg salad mix is suitable for a keto or low-carb diet. It contains only about 2-3 grams of carbohydrates per cup, with most of it being fiber. Its low-calorie and low-carb profile makes it a good base for salads on a ketogenic or low-carb meal plan.
What are the health benefits and concerns of eating iceberg salad mix?
Iceberg salad mix is highly hydrating due to its high water content and is a low-calorie option for increasing vegetable intake. However, it is not very nutrient-dense compared to other leafy greens, meaning it lacks significant amounts of vitamins and minerals. It is best consumed as part of a diverse diet with other vegetables for balanced nutrition.
How much iceberg salad mix should I eat in one serving?
A typical serving size of iceberg salad mix is about 1-2 cups, which equals roughly 10-30 calories depending on the portion size. This amount provides a good base for salads, though adding protein and nutrient-rich toppings is recommended for a more balanced meal.
How does iceberg salad mix compare to other leafy greens like spinach or kale?
Compared to spinach or kale, iceberg salad mix is much lower in nutrients like iron, calcium, and Vitamin C. While it is lower in calories and has a crisp texture, spinach and kale are better choices for those looking to increase nutrient intake. Iceberg salad mix works well as a base but should ideally be paired with more nutrient-dense options.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
