Iceberg lettuce is the crunchy, pale vegetable you’ll often find added to your fast-food burger or diner salad when you eat out. It has a neutral taste and refreshing crunch, making it a favorite among children who won’t eat other kinds of lettuce. It’s not as rich in nutrition as many other greens, but it does provide some benefits.
Despite its reputation for being a complete zero on the nutritional scale, iceberg lettuce provides significant amounts of vitamins A and K. It also has small amounts of many other healthy nutrients. Although it’s low in fiber, it has a high water content, making it a refreshing choice during hot weather. It also provides calcium, potassium, vitamin C, and folate.
The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. They include:
- Vitamin C, a powerful antioxidant that helps keep your immune system healthy.
- Calcium, which keeps bones and teeth strong. It also supports muscle function, nerve function, and blood clotting.
- Vitamin K, a vitamin that works with calcium to prevent bone fractures. It’s also integral for blood clotting.
- Vitamin A (as beta carotene), a powerful antioxidant that helps to maintain night vision and eye health. It also supports cell growth.
- Folate, a B vitamin that helps to make DNA and genetic material. It’s especially important for women who are pregnant or who are planning to become pregnant.
- Potassium, a mineral that reduces blood pressure by lessening the effects of salt in the diet.*
When shopping for iceberg lettuce, always look for a head of lettuce that has no loose leaves. The leaves should have no brown edges or spots. Many people remove the outer leaves before eating, but this isn’t necessary if you wash them thoroughly. Make sure to keep iceberg lettuce refrigerated and eat it within a few days of purchasing.
Iceberg lettuce has a very mild flavor, which makes it adaptable to many salads and other recipes. If you add a leaf to your tuna or chicken salad sandwich, it provides an easy way to get a little bit of added nutrition. Just don’t cook it for too long, or you’ll eliminate iceberg’s crunch.
Iceberg lettuce can be mixed with other greens for added texture and color. It also complements the taste of fruit nicely. Try combining it with green grapes, grilled chicken, and a light raspberry vinaigrette for a refreshing summer lunch.
Weight: 300-400g per packet
Other product suggestion: Local Lettuce
