The Low-Calorie Profile of Iceberg Lettuce
Iceberg lettuce, sometimes called crisphead lettuce, is renowned for its mild flavor and satisfying crunch. For those focused on calorie counting or weight management, this popular leafy green is an excellent food choice. Its low energy density means you can consume a large volume of it for very few calories, promoting a feeling of fullness. This characteristic is largely attributed to its composition, which is approximately 96% water.
Calorie Count by Serving Size
The number of calories in iceberg lettuce can vary slightly depending on the specific serving size. Here is a helpful breakdown based on USDA and other nutritional data:
- Per 1 cup shredded: Roughly 10 calories
- Per 100 grams: Approximately 14 calories
- Per large leaf (approx. 15g): About 2 calories
- Per head (large, approx. 755g): Around 106 calories
These figures illustrate just how low in calories this vegetable is, even when consumed in large quantities.
Nutritional Value and Health Benefits
Despite a common misconception that iceberg lettuce offers little to no nutritional value, it does contain important vitamins and minerals, albeit in smaller quantities than darker leafy greens. It provides a good source of vitamins A and K and also contains folate.
Key Nutrients in Iceberg Lettuce
- Vitamin K: Important for blood clotting and bone health.
- Vitamin A: Supports vision and immune function.
- Folate (Vitamin B9): Crucial for cell growth.
- Hydration: Its high water content aids in hydration.
- Fiber: Contains a small amount of fiber for digestion.
How Iceberg Supports Healthy Weight Management
Iceberg lettuce supports weight management because it is a low-calorie, high-volume food that can help you feel full. Its crisp texture is satisfying, and it can be used as a low-calorie base in place of higher-calorie options like bread.
Comparison: Iceberg vs. Other Lettuces
Darker, more colored lettuces generally offer more nutrients than iceberg. Here is a nutritional comparison between iceberg and romaine lettuce based on a 72g (1 cup shredded) serving:
| Nutrient | Iceberg Lettuce | Romaine Lettuce |
|---|---|---|
| Calories | 10 | 12 |
| Fiber | 0.9g | 1.5g |
| Vitamin K | 17.4 mcg | 73.8 mcg |
| Vitamin A | 18 mcg | 313.9 mcg |
| Folate | 20.9 mcg | 97.9 mcg |
| Potassium | 101.5 mg | 177.8 mg |
Romaine provides more vitamins and minerals, but iceberg is still a healthy option. A varied diet including different greens is recommended. Spinach is an alternative with an even richer nutrient profile.
Practical Uses for Iceberg Lettuce
Iceberg lettuce's mild taste and crispness make it versatile. Popular uses include:
- Wedge Salad: A classic dish.
- Lettuce Wraps: A low-carb option for fillings.
- Sandwiches and Burgers: Adds crunch without extra calories.
- Shredded Topping: Ideal for tacos and burgers.
- Hydrating Base: A low-calorie base for salads.
How to Prepare and Store Iceberg Lettuce
To de-core a whole head, firmly strike the core-end on a countertop to loosen it, then twist to remove. Wash and dry leaves before use. Store the whole head wrapped in damp paper towels in a plastic bag in the coldest part of the refrigerator for up to two weeks. Complement with darker greens for added benefits. Learn more about different lettuce types at Verywell Fit.
Conclusion
Iceberg lettuce is very low in calories, with about 10 per cup, and is mostly water. It is beneficial for weight management and hydration. While not as nutrient-dense as some other greens, it provides vitamins and minerals and adds a satisfying crunch to meals, making it a useful component of a healthy diet.
