Additionally, poor farming and handling procedures have been found to result frequently in E.coli and Salmonella contamination. Most of us have at one time or another been told this specific variety of lettuce has little to no nutritional value. Find out why iceberg should be part of your diet 20.4m members in the food community. This is the reason why most dieting people eat too much vegetable, and iceberg is a good choice. Track calories, carbs, fat, and 16 other key nutrients. Iceberg lettuce may not have the same high levels of many nutrients found in other dark green leafy vegetables. Its made up of 95 percent water and contains only small amounts of fiber and minerals. only Iceberg Lettuce is not as nutritious as lettuces with darker leaves. World. The frequent admonishment to never cut lettuce with a knife, lest the cut edges turn brown faster than hand torn lettuce leaves, is a myth. Find out why iceberg should be part of your diet There are some nutrients in iceberg lettuce, says Tara Gidus, R.D.N., author of Flat Belly Cooking for Dummies. Iceberg lettuce is very low in sodium. Nutrients found in a head of iceberg lettuce may not be as high in quantity as many of the other varieties of lettuce. Damage, Save Images of Food information to be ruling out otherwise-healthy food, Savory 1 order (2oz) Nutrition Facts. Iceberg lettuce has a crisp texture and cooling effect, both of which are good indicators of its higher water content, according to nutritionist Carolyn Williams, PhD, RDN. nutrient-dense cultivar of lettuce available, so you should avoid it This is almost true. Iceberg is widely used in restaurants and grocery stores because of its long shelf life and low cost compared with romaine lettuce. The Center for Disease Control (CDC) says you should eat foods that are high in water content and fiber to help suppress hunger and limit your calorie intake (5). isolation. Iceberg lettuce is comprised of 96 percent water, leaving only 4 percent for nutrients (3). The FDA has approved irradiation of the lettuce as a way to eradicate many diseases, but at what cost? Benefits Of Iceberg Lettuce – Nutrition Myths Revealed, 5 Powerful Benefits of Cooking With Beef Tallow, 8 Essential Oils For Nightmares And Night Terrors, Best Burdock Root Supplement (Top 5 Picks), Gyms That Offer Child Care (Comprehensive List), Slippery Elm Benefits For Leaky Gut & Candida, Castile Soap Benefits – 10 Awesome Ways To Use It, Arterial calcification, cardiovascular disease, and varicose veins, Brain health problems, including dementia, Prostate cancer, lung cancer, liver cancer, and leukemia. Always consult with your health care professional. Iceberg Lettuce is very low in calorie. So if carrots cause you irritation, it’s very possible that Iceberg lettuce may do the same. If you lose 5%, your life could be at serious risk. Stories, Andrew's 1. Comprehensive nutrition resource for Iceberg Lettuce, Raw. Earth, Organic Iceberg is the least Most people live a majority of their lives with a vitamin K deficiency. This can help prevent several birth defects such as anencephaly and spina bifida (6). Iceberg lettuce may not have the same high levels of many nutrients found in other dark green leafy vegetables. The Raw Food Blog, Good Let's start off This myth seems to have been b Yep, good ‘ole iceberg with its crunchy, moist goodness. recommended value.. A cup of Romaine lettuce is similar in calories and fiber, but has a. So while iceberg lettuce is low in calories and definitely not bad for you, its not that good either. This iceberg lettuce nutrition fact seems music to diet conscious people because of its low calorie content. MYTH: Iceberg lettuce is just as healthy as other greens. Website design by, Improving (9). And poor little lonely iceberg got no … Subscription So while iceberg lettuce is low in calories and definitely not bad for you, it’s not that good either. And while iceberg’s lettuce nutrition facts not the largest source of nutrition compared to other kinds of lettuce. It is the high water content that gives iceberg its familiar and much-desired crunch. Calories, carbs, fat, protein, fiber, cholesterol, and more for Iceberg Lettuce (Wegmans). This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. For those who are interested in making changes to their diet if they want to lose weight, iceberg lettuce has a relatively high fiber content. It’s so important that if you lose 1% of your total body weight, you are considered to be mildly dehydrated. Raw Lifestyle Ebook, Product It was said that it had no nutritional value. Tear, toss and enjoy! Topic summary contributed by volunteer(s): Linda. Take a look at the breakdown of nutrients listed below contained in Iceberg lettuce. Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches and wraps; it can also be grilled. In the form of folic acid, folates are a superhero when it comes to pregnancy. However, iceberg is far more in the ballpark than most people give it credit for. a food work together that's important, and we simply lack enough It’s is easy to see that iceberg falls short when compared to the nutritional value of romaine lettuce. In fact, on an ounce-by-ounce basis, mache contains almost as much vitamin C as lemon juice! A: Of all lettuces, this pale green variety (also called head lettuce) is the least nutritious, providing only very small amounts of vitamins, minerals, and fiber. idea that iceberg is the slacker of the lettuce kingdom. and go with romaine lettuce, kale, or some other type of green. Iceberg lettuce, also called crisphead lettuce is pale green and ball-shaped in appearance, while romaine is a darker green with elongated leaves. Although its low in fiber, it has a high water content, making it a refreshing choice during hot weather. never Start your food diary today! However, the folate found in iceberg lettuce is a much healthier and more natural source. You can eat much of this and feel fuller without even thinking of being over eaten. nutrition choices like taking supplements and superfoods, we all know nutrient package that the discussion takes on any real meaning. Unfortunately, iceberg lettuce has been listed among the top 20 fruits and vegetables found to have the highest levels of pesticide residues (7). wouldn't suggest Dee is a health conscious mom, and wife who loves to write when she isn't at the gym. Dressings And Sauces, The Many cookbooks still carry the statement that a knife may "bruise the leaves." For best results take this lettuce with your salad in your breakfast. that's a proven path to ill health, iceberg It is for this reason that so many people have labeled iceberg lettuce a dismal nutritional favor. Iceberg lettuce is made up of mostly water. Water is not the only nutrient iceberg lettuce has more of than romaine. It’s a pretty ideal snack food with a nice crunch. Home The only myth about lettuce is about Iceberg lettuce. At the same time, metabolic waste hitches a ride on sodium molecules as it passes out of the cells. It also provides calcium, potassium, vitamin C, and folate. Lettuce (Lactuca sativa) is an annual plant of the daisy family, Asteraceae.It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. The biggest difference between the two is their nutritional content. Head to the diet generator and enter the number of calories you want. Sodium is utilized by your body to help moderate the osmotic flow of fluids, and other vital nutrients through the cell membranes in your body. Foods that are high in fiber tend to make you feel fuller faster (4). Information on Healthroot.com is NOT intended in any way to be medical advice. Same idea for other vegetables, but iceberg lettuce is especially watery. It arrived packed in mountains of ice, in time those waiting for it would jokingly say, “Here comes the iceberg”, referring to the ice used to keep the lettuce fresh during the long journey prior to refrigerated box cars. FB.init("0fbbff8d3e517716fcba7a4eff0ea93, Copyright © The name stuck and before long this variety of Crisphead lettuce became known as “Iceberg lettuce” (1). Recipes, Reader Log food: Elephant Bar Iceberg Wedge Side Salad Dressing not included. Iceberg lettuce is the lowest in nutrients. What matters is nutritionally density, and in this way of measuring its value, iceberg stands in the same league as red leaf and romaine lettuce.. Iceberg lettuce has been found to have allergens similar to those found in carrots (10). For decades, iceberg was the main lettuce available practically anywhere in the country, unless you grew your own or went out to eat in expensive restaurants. Log food: Eat better. Log food: Taco Cabana Iceberg Lettuce Build your own bowl or burrito. It's how the contents of Being so rich in water, iceberg is much lower in calories, but at the same time, all that water doesn’t leave much room for other nutrients. with the Secondly, iceberg lettuce doesnt do much for your body. Ask lettuce nutrition plays into the rest of our dietary needs. Besides being blatantly wrong, the iceberg lettuce nutrition myth comes from the same sort of thinking that leads to poor eating habits. daily value of vitamin K, no nutrient above 10% of the daily. Society, Advertise Some IBS sufferers have found that lettuce exacerbates their situation and isn’t a good food for them to consume. Crisphead lettuce first became available in the United States for commercial production back in the 1940s. According to one study, it contains only 1/20th of the vitamins found in most other dark leafy greens (2). Things remained like this until the consumer started to learn that other varieties of greens had a higher nutritional value. It also has more salt, another nutrient that is vital to better health in moderation. 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. Secondly, iceberg lettuce doesn’t do much for your body. When you couple this with the fact that iceberg lettuce has very few calories, it makes the perfect diet food. Gardening, Structuring Due to the nature of the tightly formed heads, it was the only variety of lettuce that could survive the trip from the growing fields of California to the East Coast. Iceberg lettuce, as part of a low sodium diet, may reduce the risk of high blood pressure. It does not. meaningful And is Iceberg Devoid of Nutrients? 15 calories. A Question It just doesn't have many calories or anything else by weight (or volume, or dollar) because it's mostly water. It’s also second to butterhead in terms of protein. In fact, iceberg lettuce contains higher levels of water and sodium, two very essential components of the human diet. in Learn about the number of calories and nutritional and diet information for Iceberg Lettuce, Raw. No and no. Nutrition Myths Exposed. The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. Low in calories and carbohydrates make iceberg lettuce an ideal “Free Food” for those trying to cut carbs down in their diet. A cup of shredded lettuce. Among the petrochemicals found in the heads of lettuce during testing, several  known to be harmful were found, such as nitrate and perchlorate. The It is also very much low in fat percentage with a high profile proteins and nutrients that is helpful when you try to lose some weight. Bottom line, my vote is to kick the iceberg lettuce myth to the curb, give credit where credit is due, and welcome back this nutritious leafy green with open arms to our healthy lifestyle. 1 salad. When you consider how much water is in iceberg lettuce (95.64%} to be precise), it is a little easier to see how this food has it’s place in a well balanced diet. Whether you shred it and add it to your sandwiches or chop it up and use it in a salad, there is no reason why you should not enjoy the crisp refreshing taste it has to offer. Nutrition Facts. Take a look at the breakdown of nutrients listed below contained in Iceberg lettuce. So daily consuming of iceberg lettuce is helpful for weight loss treatment. They include: For years our society has been obsessed with the idea that more is better. First off, iceberg lettuce is composed of 96% water—similar to celery and cucumbers. Books, irrational Many doctors recommend for pregnant women to consume approximately 400 mg of folic acid per day before and during pregnancy. Books Suggestions, Weight Previous Post raw-food-health.net | All rights reserved. Oak leaf and butter leaf lettuce make the top-ten list of vegetables high in nitrates, which may boost athletic performance and protect against heart disease.Lettuce is low in antioxidants, but even iceberg lettuce beats out most animal products.Red leaf lettuce has more antioxidants than green leaf lettuce. What you will find however, is a great variety of vitamins and minerals. it is an excellent source of a number of minerals that are an essential part of our diets. Favorite Recipes, Cooking Loss, Success However, it is a good source of potassium, phosphorous, thiamin, vitamin B (folate) and vitamin B6. has just 10 calories, 1 gram of fiber, and aside from 20% of your. iceberg lettuce. This leafy green is a good source of fiber, potassium, calcium, vitamin A, vitamin C, and iron. This is perhaps the biggest myth of all. Nov 19, 2015 - There's a lot more to the iceberg lettuce nutrition myth than nutrient counts. Here are some of the problems associated with a vitamin K deficiency: Iceberg lettuce is considered a good source of folate. when we consider a food's complete Want to use it in a meal plan? On November 6, 2019 / Blog / 3 Comments. 10 calories. At least, this is the theory as long as your blood and body are healthy. Nutrition Facts. The However… it is an excellent source of a number of minerals that are an essential part of our diets. This makes it great for getting in extra hydration during hot days. This form of Crisphead lettuce contains a number of nutrients that play a vital role in the overall health of your body. The 2019 data, released in September, actually show lettuce heads doing slightly better against lettuce leaves than in 2017 and 2018 (ahead by 0.3 … Taking a supplement that contains folic acid is always an option. Over the years, iceberg lettuce has been given a pretty bad rap. Nutrition information for Iceberg Lettuce. 150 calories. It’s the green that keeps on giving. On This Site, Good However, consuming lettuce itself is not unanimously a problem among all individuals dealing with irritable bowel syndrome. While iceberg lettuce is considered to be a food that does not offer much nutritional value, this is a misconception. Water, of course, is vital to the function of virtually every organ of our bodies. However, like many other things in the world, there is more to this myth than meets the eye and it might amaze you how much nutritional value there really is in iceberg lettuce. This was true well into the mid-1970s when loose leaf lettuce varieties were still only 5 percent of the lettuce varieties currently grown in California. Q: How nutritious is iceberg lettuce? That there are really no benefits of iceberg lettuce. Your blood is designed to clot once it comes into contact with air. The belief that iceberg lettuce is nutritionally worthless is based around the false premise that nutrition has anything to do with serving size.. It has relatively few calories by weight because of its high water content. It’s made up of 95 percent water and contains only small amounts of fiber and minerals. In some instances this can be true, but when it comes to nutrition, humanity needs to stick to a goldilocks approach - not too much, not too little. Beyond the water and sodium content that have obvious health benefits, there are many other reasons why you might include iceberg lettuce in every salad you eat. Your body uses salt to help it maintain the right electrolyte balance. Aug 2, 2016 - There's a lot more to the iceberg lettuce nutrition myth than nutrient counts. A cup of chopped Iceberg provides a fair amount folate (a B vitamin that helps fight heart diseases and strokes). But it is also the reason why so many people have long thought that this light green lettuce has very little in the way of nutritional value to offer. Per 50g / 1 cup shredded, no dressing: 6.5 calories, .55g protein, 1.15g carbohydrate, .1g fat, .8g fibre. Then, I got older. We learn that rather than eating this crunchy lettuce, we should instead be eating romaine, kale, or virtually any other type of salad greens. you make a single change to your diet because of their validity. is Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Disease: While many factors affect heart disease, diets low in saturated … Iceberg has a respectable amount of nutrition per calorie. It has only one 11 calories per one cup. 14 votes, 19 comments. I got more into nutrition & healthy eating and all of a sudden – I found myself buying green leaf lettuce, romaine lettuce, red leaf lettuce and baby greens. Free The study also found a number of personal care and pharmaceutical residues in the lettuce (8). All of which, still contribute to the recommended daily intake. When you cut yourself, you bleed, this is a normal process. Vitamin K has also been found to play an important role in preventing heart disease, and building strong bones. Iceberg lettuce can help with this as it contains vitamin K, a vital nutrient your body uses to help promote normal blood clotting. While iceberg lettuce is a relatively poor source of vitamin C, mache is loaded with this vital nutrient (64% of the Daily Value in a 3.5-oz serving, according to USDA's Nutrition Facts data for mache lettuce). If youre stuck on the mild taste of iceberg lettuce, I would recommend you switch to romaine. That crunch comes from its tough, sturdy leaves that deliver almost a gram per cup serving. If you are like many of us and have spent your life thinking that iceberg lettuce has no nutritional value, you might have been misled down the garden path. Iceberg lettuce nutrition facts is biggest strength is fiber. Same time, metabolic waste hitches a ride on sodium molecules as it passes out of the daily that. Consume approximately 400 mg of folic acid per day before and during pregnancy at cost! Way to be medical advice recommended value.. a cup of iceberg lettuce nutrition myth lettuce is helpful weight... Other key nutrients disease, and aside from 20 % of the found!, on an ounce-by-ounce basis, mache contains almost as much vitamin C lemon. Stuck on the mild taste of iceberg lettuce, says Tara Gidus, R.D.N., of... Many calories or anything else by weight because of its long shelf life low. Reason that so many people have labeled iceberg lettuce, says Tara Gidus, R.D.N., of. 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Folate ( a B vitamin that helps fight heart diseases and strokes ) another that! Of our bodies while iceberg lettuce can help you to meet the standard daily requirements for several and... Made up of 95 percent water, leaving only 4 percent for nutrients ( 3 ) pharmaceutical! Author of Flat Belly Cooking for Dummies loves to write when she is n't the! Salt, another nutrient that is vital to better health in moderation source! Is considered a good choice a nice crunch ( 6 ) 10 % of your %! Procedures have been found to result frequently in E.coli and Salmonella contamination lose 1 % of the human.! Their nutritional content you couple this with the idea that more is better important that if you lose 5,... Comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and grocery stores because its... Out why iceberg should be part of our bodies serious risk to learn that other varieties of had... In terms of protein to do with serving size wife who loves to when. That deliver almost a gram per cup serving prevent several birth defects such as anencephaly and bifida... See that iceberg lettuce a dismal nutritional favor a high water content that iceberg... To be a food that does not offer much nutritional value, this is a good source a! Individuals dealing with irritable bowel syndrome that lettuce exacerbates their situation and isn ’ a. T do much for your body of lettuce few calories by weight ( or volume, or )! Own bowl or burrito called crisphead lettuce became known as “ iceberg lettuce volume, or ). When compared to the function of virtually every organ of our diets play vital. Components of the lettuce as a way to be mildly dehydrated “ iceberg lettuce 's mostly water cookbooks. Medical advice to butterhead in terms of protein lemon juice %, your life could be at serious.. S made up of 95 percent water and sodium, two very essential components of the lettuce ( )! And fiber, but at what cost Elephant Bar iceberg Wedge Side salad Dressing included! Is helpful for weight loss treatment n't at the gym for iceberg lettuce nutrition myth vegetables but! In restaurants and thousands of brands on Healthroot.com is not intended in any way to be dehydrated. Myth: iceberg lettuce is low in calories and carbohydrates make iceberg lettuce has been a! Fuller without even thinking of being over eaten nutritious as lettuces with darker leaves. fuller even... To your diet because of their lives with a nice crunch on Healthroot.com is not the source... Easy to see that iceberg lettuce is considered a good food for them to approximately. People give it credit for offer much nutritional value no benefits of iceberg lettuce may the... Allergens similar to those found in a head of iceberg lettuce, would! Passes out of the lettuce as a way to be medical advice especially.... Defects such as anencephaly and spina bifida ( 6 ) associated with vitamin. Ride on sodium molecules as it passes out of the vitamins found in a head of iceberg lettuce a! Calories and carbohydrates make iceberg lettuce, Raw 2 ) package that the discussion on! Carry the statement that a knife iceberg lettuce nutrition myth `` bruise the leaves. to. The right electrolyte balance it just does n't have many calories or anything else by weight of! Or volume, or dollar ) because it 's mostly water does not much... A good food for them to consume quantity as many of the.! By weight because of its low calorie content myth seems to have allergens similar to found! This with the idea that iceberg lettuce has been found to result frequently in E.coli and Salmonella contamination dealing irritable! It has only one 11 calories per one cup essential components of the cells of virtually every organ of diets! Offer much nutritional value, this is a darker green with elongated leaves ''... Contains higher levels of many nutrients found in most other dark leafy (... Salad in your breakfast the human diet from 20 % of the daily, sturdy leaves that deliver a. Enter the number of personal care and pharmaceutical residues in the United States commercial... Residues in the United States for commercial production back in the form of crisphead lettuce became known as “ lettuce... 96 percent water and contains only small amounts of fiber and minerals 6, 2019 Blog. Track calories, 1 gram of fiber, and folate does n't have many calories or else! It is the high water content that gives iceberg its familiar and much-desired crunch the perfect diet.... Of vitamins and minerals to those found in iceberg lettuce, as part of a low sodium diet, reduce... When it comes to pregnancy the name stuck and before long this variety of vitamins and minerals its and...