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shredded iceberg lettuce.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

iceberg lettuce shredsshredded lettuceshredded salad lettuce

Recipes with shredded iceberg lettuce + Add to pantry

SERVING

CALORIES

PROTEIN

0.90g

CARBS

3.0g

FAT

0.14g

FIBER

1.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories14kcal—

Protein0.90g2%

Carbohydrates3.0g1%

Fiber1.2g4%

Sugar2.0g4%

Total fat0.14g0%

Saturated fat0.02g0%

Trans fat0g—

Cholesterol0mg0%

Water95.6g—

MINERALS

Sodium10mg0%

Potassium141mg3%

Calcium18mg1%

Iron0.41mg2%

Magnesium7.0mg2%

Phosphorus20mg2%

Zinc0.15mg1%

Copper0.03mg3%

Manganese0.13mg6%

Selenium0.10µg0%

VITAMINS

Vitamin A25µg3%

Vitamin C2.8mg3%

Vitamin D0µg0%

Vitamin E0.18mg1%

Vitamin K24.1µg20%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.03mg2%

Niacin (B3)0.12mg1%

Pantothenic acid (B5)0.09mg2%

Vitamin B60.04mg2%

Folate (B9)29µg7%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup36g

1 tablespoon2.3g

1 teaspoon0.8g

1 ml0.2g

1 liter150g

HEALTH BENEFITS

Why eat it.

✓High water content (over 95%) aids in hydration.
✓Extremely low in calories, making it suitable for weight management diets.
✓Provides Vitamin K, which is essential for blood clotting and bone health.
✓Contains small amounts of dietary fiber, which supports digestive regularity.

COOKING TIPS

In the kitchen.

1For maximum crispness, rinse shredded lettuce in ice-cold water and dry thoroughly using a salad spinner just before serving.
2Add to hot dishes like tacos, burgers, or chili at the very end of preparation to maintain its crunchy texture.
3Avoid dressing salads with acidic vinaigrettes until right before serving, as the acid will quickly cause the lettuce to wilt.
4Use as a cool, crunchy bed for grilled chicken, fish, or grain salads.

STORAGE

Keep it fresh.

Store in a perforated plastic bag in the refrigerator's crisper drawer to maintain humidity and airflow.
Place a dry paper towel in the bag with the shredded lettuce to absorb excess moisture and prevent sogginess. Use within 3-5 days for best quality.

FAQ

Frequently asked questions.

Is shredded iceberg lettuce healthy?

Yes, shredded iceberg lettuce is healthy, primarily due to its high water content (over 95%) which aids in hydration. While it is lower in some vitamins compared to darker leafy greens, it still provides essential Vitamin K and dietary fiber while being extremely low in calories.

Is shredded iceberg lettuce good for weight loss?

It is an excellent food for weight loss because it contains only 14 calories per 100g. Its high volume and water content can help you feel full without adding significant calories to your daily intake.

Is shredded iceberg lettuce keto-friendly?

Yes, it is very keto-friendly. With only about 2.97g of carbohydrates per 100g, it is a low-carb vegetable that can be used as a base for salads or as a crunchy topping without spiking blood sugar.

Is shredded iceberg lettuce vegan and gluten-free?

Yes, it is a natural vegetable and is both 100% vegan and gluten-free. It is a safe choice for individuals with celiac disease or those following a plant-based diet.

How do you store shredded iceberg lettuce to keep it crisp?

Store it in a sealed plastic bag or airtight container with a dry paper towel to absorb excess moisture. Keep it in the crisper drawer of your refrigerator, as moisture is the main cause of wilting and browning.

How long does shredded iceberg lettuce last in the fridge?

Once shredded, it typically stays fresh for 3 to 5 days. Because shredding increases the surface area exposed to air, it will spoil faster than a whole head of lettuce, so it is best to consume it quickly.

Can you cook shredded iceberg lettuce?

While it is most commonly eaten raw for its crunch, it can be lightly sautéed or added to stir-fries at the very last second. However, it has a high water content and will lose its crispness and volume almost immediately when heated.

What does shredded iceberg lettuce taste like?

It has a very mild, neutral, and slightly sweet flavor. Its main appeal is its refreshing, crunchy texture, which makes it a popular garnish for spicy or heavy dishes like tacos and burgers.

How do you know if shredded iceberg lettuce has gone bad?

Signs of spoilage include a slimy texture, a sour or off-putting smell, and significant browning or translucent spots. If the lettuce feels limp and wet rather than crisp, it is likely past its prime.

What are the main vitamins found in shredded iceberg lettuce?

The most notable nutrient is Vitamin K, which is essential for bone health and proper blood clotting. It also contains small amounts of Vitamin A, folate, and potassium.

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