Does Iceberg Lettuce Have Folate? The Complete Guide

December 21, 2025 •

3 min read

Despite its reputation as a "nutritional lightweight," iceberg lettuce does indeed contain some folate. The key, however, is understanding exactly how much it provides and how that quantity compares to its darker green counterparts.

Quick Summary

Iceberg lettuce contains small amounts of folate, but significantly less than darker leafy greens like romaine or spinach. While not a primary source, it still contributes to overall folate intake.

Key Points

Contains Some Folate: Iceberg lettuce does contain folate, although the amount is relatively low compared to other greens.
Less Folate Than Darker Greens: Leafy vegetables like romaine and spinach contain significantly higher concentrations of folate per serving.
Provides Other Nutrients: In addition to folate, iceberg lettuce contains vitamins A and K and is very high in water content, aiding hydration.
Best for Diverse Diets: For significant folate intake, it is more effective to combine iceberg with other folate-rich foods like beans, fortified grains, and dark green vegetables.
Busting a Myth: The notion that iceberg lettuce is nutritionally worthless is a myth, as it does provide some valuable vitamins and minerals.

The Surprising Truth About Iceberg Lettuce

For decades, iceberg lettuce has been dismissed by many as nutritionally inferior, a crunchy filler for salads and sandwiches that offers little more than water. While it is true that darker, leafy greens are more nutrient-dense, the complete picture of iceberg's nutritional value is more nuanced. The question, "Does iceberg have folate?" is a perfect example of this misconception. The answer is yes, but the amount and context are what truly matter.

Folate Content in Iceberg Lettuce

According to USDA nutrition data, a cup of shredded or chopped iceberg lettuce contains a small but measurable amount of folate, typically around 16 to 21 mcg, or about 4-5% of the Daily Value (DV) for an adult. While this is a modest contribution, especially when compared to other sources, it's not insignificant, particularly for people who eat large portions or combine it with other folate-rich foods. Its high water content (about 96%) and low-calorie count make it a hydrating and low-impact way to add some vitamins to your meal.

Understanding the Role of Folate

Folate, or vitamin B9, is a water-soluble vitamin essential for numerous bodily functions. It plays a critical role in:

DNA Synthesis and Repair: Folate is vital for creating and maintaining DNA, the body's genetic material.
Cell Division and Growth: This is especially important during periods of rapid growth, such as pregnancy and infancy. For this reason, supplemental folic acid is often recommended for women who are or may become pregnant to prevent neural tube defects.
Red Blood Cell Production: Adequate folate helps produce healthy red blood cells, preventing a type of anemia called folate-deficiency anemia.
Protein Metabolism: It helps the body break down and metabolize proteins effectively.

Iceberg vs. Darker Leafy Greens: A Folate Comparison

When evaluating iceberg's folate content, it's most useful to compare it with other popular leafy greens. The difference is immediately apparent and explains why darker greens have a stronger reputation for nutritional density.


Feature	Iceberg Lettuce	Romaine Lettuce	Spinach (Raw)
Folate (per cup, shredded)	~16-21 mcg	~64 mcg	~58 mcg
% Daily Value (approx.)	4-5%	16%	15%
Other Noteworthy Nutrients	Vitamin A, Vitamin K, Water	Vitamin A, Vitamin K, Iron	Vitamin A, Iron, Calcium
Flavor & Texture	Mild, crunchy	Slightly bolder, crisp leaves	Mild, tender leaves

As the table clearly shows, darker greens like romaine and spinach are significantly more potent sources of folate, offering three to four times the amount per serving. This does not mean iceberg is unhealthy, but it highlights the importance of incorporating a variety of greens into your diet to maximize nutritional benefits.

Maximizing Your Folate Intake with a Diverse Diet

To ensure you're getting enough folate, it's wise to rely on a mix of sources. Excellent options include:

Legumes: Black-eyed peas, kidney beans, and chickpeas are all high in folate.
Dark Green Leafy Vegetables: Besides spinach and romaine, consider adding broccoli, brussels sprouts, and asparagus.
Fruits: Oranges, bananas, and papaya offer a good amount of folate.
Fortified Grains: Many breads, pastas, cereals, and flours are fortified with folic acid, the synthetic form of folate.
Liver and Eggs: These are also excellent sources.

Conclusion: Iceberg's Place in a Balanced Diet

While the answer to "Does iceberg have folate?" is an affirmative yes, it's important to keep its limited quantity in perspective. Iceberg lettuce is a good, low-calorie, and hydrating food that contributes modestly to your daily vitamin intake. However, for those seeking to actively increase their folate consumption, incorporating a wider variety of darker leafy greens and other folate-rich foods is a much more effective strategy. A balanced approach is best: enjoy your crunchy iceberg lettuce while also mixing in nutrient-dense alternatives. The key is dietary diversity to ensure a broad spectrum of vitamins and minerals. Learn more about the importance of folate from resources like the Harvard T.H. Chan School of Public Health's nutrition source: Folate (Folic Acid) - Vitamin B9.

Frequently Asked Questions

No, iceberg lettuce is not considered a good source of folate. While it contains a small amount, significantly better sources include darker leafy greens such as spinach and romaine lettuce, as well as legumes and fortified foods.

A single cup of shredded or chopped iceberg lettuce typically contains around 16 to 21 mcg of folate, which is approximately 4-5% of the recommended Daily Value.

Romaine lettuce has a significantly higher folate content than iceberg lettuce. A cup of shredded romaine offers about 64 mcg of folate, compared to iceberg's roughly 21 mcg per cup.

Yes, even small amounts of folate contribute to your overall daily intake. Incorporating iceberg lettuce, especially in larger quantities, can still help you meet a portion of your daily folate needs.

Excellent food sources of folate include beef liver, spinach, black-eyed peas, asparagus, fortified cereals and breads, and avocados.

No, this is a common misconception. While not a nutritional powerhouse like some other greens, iceberg lettuce contains vitamins A and K, as well as other minerals and is rich in water.

You can enjoy the crunchy texture of iceberg lettuce while increasing your folate intake by adding it to a mixed salad with darker greens like romaine or spinach, and incorporating other folate-rich foods like beans and avocados.