1 serving (85 grams) contains 12 calories, 0.8 grams of protein, 0.1 grams of fat, and 2.5 grams of carbohydrates.
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Nutrition Information
Calories |
11.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.5 mg | 0% | |
| Total Carbohydrates | 2.5 g | 0% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 1.7 g | ||
| protein | 0.8 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.3 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 119.8 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
Source of Calories
About Iceberg salad
Iceberg salad typically comprises shredded iceberg lettuce mixed with various vegetables and toppings. Iceberg lettuce, believed to have originated from California in the 1940s, is widely used in American cuisine and pairs well with a variety of dressings. Iceberg lettuce contains lower calorie and nutrient levels compared to other leafy greens but remains a popular choice due to its refreshing crunch and mild flavor. A serving of iceberg lettuce (approximately 75 grams) provides small amounts of vitamin K (13% of the daily value) and water content exceeding 95%, making it hydrating with minimal fat and carbohydrate content.
Health Benefits
- Vitamin K in iceberg lettuce supports blood clotting and bone health.
- High water content (over 95%) promotes hydration.
- The fiber present aids digestion, preventing constipation.
Dietary Considerations
Selection and Storage
Store iceberg lettuce in the crisper drawer of the refrigerator, wrapped in a damp paper towel within a plastic bag to maintain freshness for up to a week.
Common Questions About Iceberg salad Nutrition
Is iceberg salad low in calories and nutrients?
Yes, iceberg salad is very low in calories, containing just 10 calories per 1-cup serving (about 72 grams). While it has some vitamins and minerals, such as 7% of the daily value for Vitamin A and small amounts of Vitamin K and folate, it is not as nutrient-dense as other leafy greens like spinach or kale.
Can I eat iceberg salad on a keto or low-carb diet?
Yes, iceberg salad is suitable for both keto and low-carb diets as it contains only about 2 grams of carbohydrates per 1-cup serving. However, be mindful of toppings or dressings that might add hidden carbs if you're strictly monitoring your intake.
What are the health benefits and concerns of eating iceberg salad?
Iceberg salad is hydrating, as it is composed of about 95% water, and it can support low-calorie meal plans. However, it is lower in fiber and nutrients compared to darker leafy greens, so it should ideally be paired with other nutrient-rich vegetables to ensure a balanced intake.
How much iceberg salad should I eat in one serving?
A recommended serving size of iceberg salad is 1-2 cups (around 72-144 grams). This provides a good base for meals and contains minimal calories while offering some vitamins. Larger portions are fine if you're focusing on calorie control, but consider adding variety with mixed greens.
How does iceberg salad compare to romaine lettuce for nutrition?
Iceberg lettuce has fewer nutrients compared to romaine lettuce. For example, romaine is richer in vitamin C, vitamin K, and folate, and also contains more fiber. While iceberg is lighter and crunchier, romaine is typically a better choice if you're looking for a more nutrient-dense leafy green.
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.
