EAT RIGHT
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Does Iceberg Lettuce have nutritional value?
Not a day goes by that I am not asked if iceberg lettuce is “worthless.” Sure, it’s less glamorous looking than many of the greens we see in the produce aisle these days. It has a retro reputation. But does it have value?
My immediate answer is that there are really no “worthless” vegetables! So let’s compare iceberg with other commonly consumed lettuces so that you can judge for yourself . . . or scroll down for my evaluation.
Produce seldom comes packaged with detailed nutritional information so here’s the nutritional value of iceberg and 4 other common salad greens (2 cups, chopped coarsely):
| Nutrients |
Iceberg |
Boston |
Romaine |
Arugula |
Spinach |
| Calories |
13.20 |
14.30 |
15.68 |
10.00 |
13.20 |
| Carbs |
2.30 |
2.55 |
2.65 |
1.46 |
2.10 |
| Fiber |
1.54 |
1.10 |
1.90 |
0.64 |
1.62 |
| Protein |
1.11 |
1.42 |
1.81 |
1.03 |
1.72 |
| Fat |
0.21 |
0.24 |
0.22 |
0.26 |
0.21 |
| Vit-A |
36.30 |
106.70 |
291.20 |
94.80 |
403.20 |
| Vit-B1 |
0.05 |
0.07 |
0.11 |
0.02 |
0.05 |
| Vit-B2 |
0.03 |
0.07 |
0.11 |
0.03 |
0.11 |
| Vit-B3 |
0.21 |
0.33 |
0.56 |
0.12 |
0.43 |
| Vit-B6 |
0.04 |
0.06 |
0.05 |
0.03 |
0.12 |
| Vit-B12 |
0 |
0 |
0 |
0 |
0 |
| Biotin |
2.09 |
2.09 |
2.13 |
n/a |
0.06 |
| Vit-E |
0.31 |
0.48 |
0.49 |
0.17 |
1.13 |
| Folate |
61.6 |
80.30 |
152.32 |
38.8 |
116.40 |
| Vit-K |
0.19 |
0.22 |
0.22 |
n/a |
240.00 |
| Calcium |
20.90 |
35.20 |
40.32 |
64.00 |
59.40 |
| Iron |
0.55 |
0.33 |
1.23 |
0.58 |
1.63 |
| Potassium |
173.80 |
282.7 |
324.8 |
147.6 |
334.8 |
| Sodium |
9.90 |
5.50 |
8.96 |
10.80 |
47.40 |
| Zinc |
0.24 |
0.19 |
0.28 |
0.19 |
0.32 |
I’ve highlighted some of the significantly high levels of several nutrients as you can see above. Although iceberg is not the highest in any category of vitamins, minerals or major nutrients it can make a contribution to a varied healthy diet.
For those who must restrict sodium, potassium or Vitamin-K, iceberg can be a very desirable choice. For those on a limited budget it is a good value since it is often half the price of the more expensive greens. It’s high water content also makes it a filling alternative or complement to other salad ingredients. And because of its compact head it tends to stay fresh longer and spoil less quickly.
Be sure to check the recipes listed on the Eat Right menu bar for a Basic Green Salad…
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