Iceberg lettuce: How healthy is it?

Nutrition

A cup, or 72 grams (g),Trusted Source of shredded iceberg lettuce contains 96% water and 10 calories. It also contains the following nutrientsTrusted Source:

As with most plant foods, iceberg lettuce contains a variety of vitamins and minerals. However, its high water content means that the amounts of these can be quite low.

Based on the recommended daily amounts for adults according to the Dietary Guidelines for AmericansTrusted Source, and depending on age and biological sex, each 100 g of iceberg lettuce contains:

• 3.6–5.4% of daily fiber
• 7.3% of daily folate
• 2.8–3.6% of daily vitamin A (retinol activity equivalent)
• 20.1–26.8% of daily vitamin K
• 3.0% of daily potassium

Benefits

As part of a healthful diet, iceberg lettuce can increase fiber and water intake. This will improve gut health by ensuring regular bowel movements and preventing constipation.

ResearchTrusted Source has associated a diet that emphasizes vegetables with better bone health. Leafy green vegetables contain nutrients such as calcium, magnesium, phosphorus, and vitamin K, which are important for healthy bones.

Vegetables also contain substances called phytonutrients, which have antioxidant propertiesTrusted Source. These substances can help protect the body from a range of diseases and conditions.

The authors of a 2017 reviewTrusted Source also noted a link between lettuce, along with other vegetables, and a reduced risk of cardiovascular disease.

How does iceberg compare with other lettuces?

Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher. For example, 100 g of romaine lettuce containsTrusted Source:

• 436 micrograms (mcg) of vitamin A (17 times as much as iceberg lettuce)
• 14 milligrams (mg) of magnesium (twice as much)
• 136 mcg of folate (five times as much)
• 33 mg of calcium (nearly twice as much)

However, the amount of these nutrients in all types of lettuce is still relatively small.

People can use raw spinach as a lettuce alternative, and it has a much better nutritional profile. In comparison with iceberg lettuce, it has the following amountsTrusted Source of nutrients:

• 469 mcg of vitamin A (19 times as much as iceberg lettuce)
• 79 mg of magnesium (11 times as much)
• 194 mcg of folate (seven times as much)
• 99 mg of calcium (six times as much)
• 28 mg of vitamin C (10 times as much)
• 483 mcg of vitamin K (20 times as much)

How to use iceberg lettuce

Iceberg lettuce is suitable as a base ingredient for a healthful salad, either on its own or in combination with other greens. To ensure a wide variety of nutrients and flavors, people can add:

• tomatoes, peppers, carrots, avocado, radish, or broccoli
• sliced apple, pear, watermelon, or raisins
• nuts and seeds
• a healthful dressing, such as olive, hemp, or avocado oil mixed with lemon juice or cider vinegar

Iceberg lettuce is also popular as a filling in sandwiches, burgers, and wraps.

Lettuce can replace bread to make a healthful sandwich or wrap. This replacement may suit people who are aiming to decrease their carbohydrates, such as those who are on a keto diet or are gluten intolerant. Try this recipe here.

Washing and hygiene

Contaminated lettuce has caused outbreaks of food poisoning in the United States. Bacteria and viruses, such as norovirus, Salmonella, and Escherichia coli, can be among the contaminants.

A studyTrusted Source in Brazil looked at contamination levels in lettuces in supermarkets, food services, and self-service restaurants. The results indicated that E. coli was detectable in 70% of whole fresh lettuces, 6.7% of minimally processed lettuces, and 30% of ready-to-eat lettuces.

A 2018 studyTrusted Source looked at different washing methods for both fresh and ready-to-eat, prepackaged iceberg lettuce. The researchers used different washing methods and immersion times, analyzing the number of bacteria present. Although they found small reductions using bicarbonate and vinegar, the only significant result came from using chlorine disinfectant, with a notable reduction in bacteria taking place after 30 minutes.

The ready-to-eat iceberg lettuce had a higher contamination level than the fresh lettuce. The study authors note that consuming ready-to-eat iceberg lettuce within the first few days of packaging may reduce a person’s risk of contamination.

The Food and Drug Administration (FDA)Trusted Source offer advice on how to avoid foodborne illness when eating fresh produce, such as lettuce:

• ensure prepacked lettuce is refrigerated at or below 40°F both in the store and at home
• wash the hands for 20 seconds with warm water and soap before and after preparing fresh produce
• gently rub produce while holding it under plain running water — there is no need to use soap or a produce wash
• dry produce with a clean paper towel to reduce bacteria further
• remove and discard the outermost leaves of a head of lettuce

Summary

Iceberg lettuce is a healthful addition to a person’s diet. It has fewer nutrients than other types of lettuce, however, so a person should vary the types they eat. Spinach, in particular, has a better nutritional profile, and people can use it along with, or instead of, iceberg lettuce.

A person must ensure good hygiene practices and refrigeration when using iceberg lettuce to avoid food poisoning. A fresh, whole lettuce may be a better choice to avoid contaminants and chlorine residues. A person can wash it under running water and dry it with a paper towel or salad spinner before eating it.

Iceberg lettuce has an appealing crunch and is a good addition to a salad, wrap, burger, or sandwich. Generally, adding more vegetables to the diet can support health and lower the risk of disease.