Is Iceberg Lettuce Good for You? Here's What a Dietitian Has to Say

Iceberg lettuce gets an unfortunately bad rep in terms of nutrition. But there's no reason to hate this green—it's a healthy addition to any plate! Read on to learn more about the health benefits of iceberg lettuce.

There is nothing quite like biting into a crispy, refreshing leaf of iceberg lettuce. Whether you enjoy this veggie with a thick slice of tomato in a sandwich or as a main ingredient in a salad, many people love this lettuce because it's economical, readily available and goes well with many ingredients.

Iceberg lettuce grows in a similar way as cabbage and it is made up of pale green edible leaves. Iceberg's taste is on the milder side when compared with other lettuce varieties, making it the preferred lettuce of younger people and those who don't care for more powerful and bitter tastes. And it gives the crispy crunch to recipes like a classic wedge or cobb salad that can't be beaten! Plus, the large leaves are ideal for making lettuce "wraps".

But one question seems to constantly be up for debate when it comes to iceberg lettuce—is iceberg lettuce good for you, or should it be swapped out for a different variety of lettuce when following a healthy lifestyle?

A large pile of iceberg lettuce
Getty Images / Keattikon Yodpech

Iceberg Lettuce Nutrition

The internet is notorious for spreading rumors. And one unfortunate suggestion floating around is that iceberg lettuce contains zero nutritional value and is not an ideal choice for a healthy diet.

It's true that ounce for ounce, there are other lettuce varieties that contain more nutritional benefits than iceberg. Still, that does not mean the iceberg has no redeeming qualities supporting our overall health.

Here are the iceberg lettuce nutrition facts for 1 cup of chopped lettuce:

  • 8 calories
  • 0.5 grams protein
  • 0 grams fat
  • 1.7 grams carbohydrates
  • 0.7 grams fiber
  • 10 milligrams calcium
  • 80 milligrams potassium
  • 286 IU vitamin A

Like most veggies, one of the main iceberg lettuce benefits is a natural source of fiber, a nutrient that helps support healthy bowel movements and helps keep us feeling satisfied. While on the lower end, at just 1 gram of fiber per serving, every little bit counts. And chances are you're enjoying more than one cup of iceberg lettuce at a time (and if not, this is your sign to make yourself a big salad).

Iceberg lettuce also has a lot to offer when considering the roster of vitamins and minerals it contains. From immune-supporting vitamin A to bone health-supporting magnesium and calcium, it would be a stretch to claim that this lettuce is deprived of nutrients, as some folks on the internet claim.

And since iceberg lettuce is incredibly low in calories with only 9 calories per cup of chopped lettuce, it's a fantastic food for those who are managing their weight. There are carbs in iceberg lettuce, but the amount is extremely low relative to many other food options.

So, Is Iceberg Lettuce Healthy?

Most Americans are not meeting the recommended intake of fruits and vegetables, with only 1 in 10 actually eating the suggested amount. This is concerning for a slew of reasons, as eating more produce is linked to a reduced risk of developing cardiovascular disease, certain cancers, and even experiencing early death.

If you're wondering about the differences between iceberg lettuce and romaine, know that while both varieties have comparable amounts of calories, carbohydrates and protein, romaine offers more folate, vitamins A and K.

Like all lettuces, Iceberg is absolutely a good-for-you choice. It's low in calories, cholesterol-free and extremely low in sodium—it provides important vitamins and minerals that support our overall health.

Bottom Line

It is time to stop hating on the humble iceberg lettuce leaves. Certainly, choosing darker leaves of lettuce—think romaine and arugula—will give you even more bang for your buck when it comes to nutrition, thanks to the greater nutritional value they boast. Still, if you are not a lettuce lover or don't have access to other varieties, leaning on iceberg lettuce can be a great way to meet your veggie quota for the day while enjoying a mild-tasting and refreshing choice. Bes sure to check out our collection of Fresh & Healthy Icberg Lettuce Recipes for different ways to enjoy this vegetable!

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