It’s also pretty low in antioxidants like lutein and zeaxanthin, which are present in higher concentrations in many other leafy greens and play an important role in eye health. According to the USDA, a cup of shredded iceberg lettuce contains less than one gram of fiber, and only trace amounts of important vitamins and minerals like calcium, vitamin C, vitamin K, or iron. “The dark leafy greens contain more nutrients, like iron, magnesium, folate and fiber.”Ī quick look at the numbers confirms this. “In general, it doesn’t pack a nutritional punch like darker greens do,” Largeman-Roth explains. It’s in the micronutrient department that iceberg lettuce nutrition starts to diverge. As with other salad greens, there aren’t many carbs in iceberg lettuce (just two grams per shredded cup), as well as a negligible amount of protein (less than one gram) and virtually no fat, according to the USDA. Nutritionally speaking, all of these offerings are pretty similar in terms of not being a major source of macronutrients. By “regular” lettuce, let’s say we’re talking about things like romaine, red or green leaf lettuce, spinach, kale, or arugula, etc. What’s the difference between iceberg lettuce and regular lettuce? (The way we define “healthy eating” is pretty fraught anyway, given the influence of diet culture and discounting of important factors like joy and connection, food access, and culture.) Change the lettuce’s context by, say, sticking it in chicken and pepper fajitas or tucking it into a hummus and veggie wrap-foods that more people see as being healthier-and it starts to look a whole lot different. But because they usually don’t have the nutrition profile and glowing health halo of, say, a fiber-rich quinoa bowl, those foods tend to be looked down upon in the nutrition world-and by extension, iceberg lettuce does too. Of course, there’s nothing actually wrong with eating nachos or burgers, and all foods have their place in a varied, balanced diet. It’s typically thrown on top of things like nachos and burgers, or tossed with rich, creamy salad dressings, for instance. But first, another big reason for iceberg’s bad rap: the fact that it tends to get involved with foods and dishes that aren’t always seen as meeting our collective standard of good for you, notes Largeman-Roth. Lettuce iceberg (includes crisphead types) raw Food Data Central U.S.We’ll talk more about comparing iceberg lettuce nutrition to its rival greens in a minute.Kale is three times higher in carbs than lettuce.Īrticles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Kale is healthier than lettuce due to its rich nutritional value. Iceberg lettuce has low nutrient values when compared with other types of lettuce. Is iceberg lettuce better than normal lettuce? Spinach is more nutritious than iceberg lettuce and may offer additional benefits. Which is healthier: iceberg lettuce or spinach? If you experience any adverse effects, limit its use and seek medical advice. There is a possibility that it may induce gastrointestinal issues. However, its excessive consumption can lead to a few side effects. Iceberg lettuce’s benefits include promoting heart health, improving bowel movements, and aiding weight management. It is loaded with beneficial nutrients, antioxidants, vitamins, and minerals that promote good health. It is often compared to Romaine lettuce, but it is paler, milder, and rounder than it. Iceberg lettuce is a low-calorie, light, and crunchy vegetable featured in many salads, burgers, and delicious dishes. It has large green heads with tightly furled leaves, which are widely used in salads and sandwiches. Sun Devil: This is a unique iceberg variety that thrives in hot, desert climates.This lettuce is especially suitable for salads. Salina: This variety grows with medium heads. Its recommended harvest is winter to early spring. It grows effectively under cool conditions. Legacy: This variety grows with medium-large heads that are deep green.Ithaca: This variety produces crisp leaves especially suitable for sandwiches and salads.This variety grows in warm weather and is known for its resistance to humid climates. Crispino: It has glossy green leaves with a mild, sweet flavor.It has crisp leaves that are bright green in color. Ballade: This variety is especially known for its heat resistance.Iceberg lettuce is a good source of folate, which when consumed by pregnant women helps prevent birth defects, such as spina bifida.
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