Does Iceburg Lettuce Have Any Nutritional Value?

Iceberg lettuce appears in many green salads and has a mild taste and crispy texture. While dark green leafy vegetables get much of the credit for being a nutritious part of your diet, iceberg lettuce also offers several nutrients that make it a healthy addition to your diet. Look for pale green leaves that are crispy and not wilted and that do not contain brown spots. Add it to salads and sandwiches to get the nutritional benefits iceberg lettuce offers.

Choline

According to CholineInfo.org, just one in 10 individuals consumes adequate amounts of choline in their diets. Choline is a nutrient that promotes healthy development of the brain, plays a key role in memory formation and maintenance, and is particularly important during pregnancy. This nutrient also contributes to healthy cells and a normally functioning liver and helps to transport vitamins and minerals throughout your body. Iceberg lettuce is a healthy source of choline, with 4.8 mg in a 1-cup serving.

Low In Calories

Lettuce is a common diet food because it has a high water content, which keeps the calorie count very low. One cup of shredded iceberg lettuce contains just 10 calories, making it a low-calorie way to lose or maintain weight. Adding a salad that includes at least 1 cup of iceberg lettuce per day can help you cut your total caloric intake, which may lead to weight loss. The key is to eat it plain because adding salad dressing will increase the number of calories it contains.

Minerals

Iceberg lettuce is far lighter in color than other leafy greens like romaine lettuce or spinach, but it still contains a healthy amount of several minerals. There are 102 mg of potassium in a 1-cup serving of shredded lettuce. You need potassium for normal heart beat and to promote proper function of your muscles. There are also 13 mg of calcium in a 1-cup serving of iceberg lettuce, as well as small quantities of magnesium and iron.

Vitamins

One of the most notable vitamins present in iceberg lettuce is vitamin C, which contributes to a healthy immune system. A 1-cup serving of iceberg lettuce supplies 2 mg of this important nutrient. Iceberg lettuce supplies a good amount of folate, which is essential for DNA formation and may also help prevent some birth defects. A serving of iceberg lettuce also contains 361 IU of vitamin A for healthy eyes, and 17.4 micrograms of vitamin K, which is essential for proper clotting of your blood.