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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, iceberg lettuce is healthy, primarily due to its high water content (about 96%) which aids in hydration. While it is lower in some nutrients compared to darker leafy greens, it still provides essential Vitamin K, Vitamin A, and dietary fiber while being extremely low in calories.
Iceberg lettuce is an excellent food for weight loss because it contains only 14 calories per 100g. Its high volume and water content help you feel full without consuming many calories, making it a perfect base for large salads or a low-calorie snack.
Yes, iceberg lettuce is very keto-friendly. With only 2.97g of total carbohydrates per 100g, it fits easily into a low-carb or ketogenic lifestyle. Many people on keto use the sturdy leaves as a substitute for bread or tortilla wraps.
Iceberg lettuce is a good source of Vitamin K, which is essential for blood clotting and bone health. It also provides Vitamin A, which supports vision and immune function, along with small amounts of folate and potassium.
To maintain crispness, store the head of lettuce in a plastic bag in the crisper drawer of your refrigerator. If the leaves are already separated, wrap them in a dry paper towel and place them in a sealed container to absorb excess moisture and prevent wilting.
While most commonly eaten raw, iceberg lettuce can be cooked. It can be quickly stir-fried, grilled in wedges for a smoky flavor, or added to soups at the very end of cooking to provide a slight crunch and extra volume.
A whole head of iceberg lettuce typically lasts between 7 to 10 days in the refrigerator. Once the leaves are shredded or cut, they tend to oxidize and wilt faster, usually lasting only 3 to 5 days.
Iceberg Lettuce Leaves is a versatile ingredient found in cuisines around the world. With 14 calories per 100g and 0.9 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring iceberg lettuce leaves with step-by-step instructions.
Browse recipes →Iceberg lettuce has a very mild, neutral, and slightly sweet flavor. It is prized more for its refreshing, crunchy texture than its taste, which makes it a versatile ingredient that pairs well with bold dressings and savory toppings.
Check for leaves that are slimy, limp, or have developed dark brown or black spots. If the lettuce has a sour or unpleasant odor, or if the core appears significantly rusted and soft, it should be discarded.
Yes, the large, cup-shaped leaves of iceberg lettuce are an excellent gluten-free and low-carb substitute for bread, buns, or tortillas. They are sturdy enough to hold fillings for tacos, burgers, or chicken salad wraps.