Health Benefits of Iceberg Lettuce

Iceberg lettuce is one of the main ingredients in salad preparations known for its crunchy texture. It's composed of 96% water similar to celery and cucumbers. This makes it great for getting in extra hydration during hot days. It has comparatively fewer nutrients than other greens you may find in salads. Iceberg lettuce is an excellent source of potassium and manganese. It also contains significant amounts of iron, calcium, magnesium, and phosphorus, as well as small traces of sodium, copper, and zinc. Iceberg lettuce is lower in calories per serving, but it doesn’t deliver nearly as powerful of a dose of nutrients as spinach or kale. In fact, it doesn’t even come close. Its rich in vitamin A, K, C, thiamin, vitamin B6, and folate (vitamin B9). Water and dietary fiber make up most of it. It has a very low content of sodium, saturated fat, and cholesterol.

Calories: 14

Protein: 0.9 g

Fiber: 1.1 g (4% dv)

Vitamin A: 10% dv

Vitamin C: 3% dv

Vitamin K: 20% dv

Folate: 7% dv

Calcium: 1% dv

Magnesium: 2% dv

Health Benefits of Iceberg Lettuce

Fights Diseases: It’s considered that owing to the folate content, iceberg lettuce also helps in fighting cancer, heart diseases, and strokes.

Weight Loss: It has high-water content and it is very low in calories. Therefore, it encourages weight loss efforts.

Birth Defect Prevention: Intake of folate-rich foods by pregnant women helps prevent birth defects such as spina bifida and anencephaly. Iceberg lettuce is a good source of folate.

Blood Clotting: It also contains vitamin K, which helps in the production of proteins required by the body for normal blood clotting.

Improved Health: It’s rich in vitamin A, which is an essential vitamin required for healthy eyes and the growth and development of bones. It also strengthens the immune system.