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Iceberg lettuce

Iceberg lettuce
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Lettuce is an annual plant of the aster or sunflower family Asteraceae. It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. Lettuce was first cultivated by the ancient Egyptians who turned it from a weed, whose seeds were used to produce oil, into a plant grown for its leaves.

iceberg lettuce has been left out of the salad bowl having been deemed of having no nutritional value. Iceberg gets passed by for other more power-packed greens such as Romaine lettuce, spinach, red leaf lettuce and the like. Many people, however, prefer the crispness of iceberg, which until the 1930s was called crisphead lettuce, to other lettuce choices. The crispness of iceberg is unique. No other lettuce has the same cool, enjoyable crunch.

One cup of iceberg lettuce contains: 10 calories, 0 grams of fat, 1 gram protein, 2 grams carbs (1 of dietary fiber), 7 percent of vitamin A, 3 percent of vitamin C, 1 percent of calcium and 2 percent of iron. It also contains trace amounts of potassium, folate, vitamin K, magnesium and phosphorus. Iceberg is cholesterol free and low in sodium. Granted, it isn’t the most nutrient packed vegetable but if it is the only lettuce your child will eat, serve it up.

It is true that darker greens contain more nutrients. Iceberg can be an acceptable choice combined with a variety of other greens to make a delicious salad. Mixing greens is a great way to keep crispiness and nutritional value. Leaf lettuce can be somewhat bitter if it is left too long growing in the ground, and sometimes when it is harvested in a timely manner it can still retain some of its bitterness. By combining leaf lettuce with iceberg, the bitterness can be reduced while maintaining other beneficial nutrients.
If nothing else, iceberg lettuce is 96 percent water so to those of you that don’t drink enough fluids each day, munch on a chunk of iceberg!

Iceberg Lettuce is very low in calorie. It has only one 11 calories per one cup. It is also very much low in fat percentage with a high profile proteins and nutrients that is helpful when you try to lose some weight. So daily consuming of iceberg lettuce is helpful for weight loss treatment. For best results take this lettuce with your salad in your breakfast.

 It prevents you from many heart diseases. Moderate amount of potassium is present in this lettuce. This protects your heart by checking blood pressure and heart rate. There are more nutritional benefits of iceberg lettuce like the essential nutrients that harden arteries and the dietary fiber content maintains the blood flow rate to the heart keeping your heart healthy.

 This green leafy vegetable contains dietary fiber along with Omega fatty acids that strengthens your health. So these nutrients give sufficient energy to maintain your health with proper functioning. So eating of these types of vegetables promotes good health.

 It has great immune capability with the help of mineral contents like manganese, magnesium, potassium, iron, phosphorus and calcium. Presence of these mineral compounds decreases the harmful free radicals that improves the immune system inside the body and protects from viral infections and related diseases also.

Iceberg Lettuce nutritional benefits also helps in protecting the body from indigestive agents. It breaks down heavy protein and carbohydrates and gives proper functioning stomach. So it regulates bowel movements for which constipation and acid reflux can be cured.

 It gives proper nourishment to the cells of the body. This is because the nutrition facts of iceberg lettuce are helpful for the fluidic maintenance of the cells. Potassium is one of the important constituent of the cell body fluids, thus it regulates fluidic motion of the cells. The protein content is also nourishes the cells.

 It also helps in giving you a sound sleep. It relaxes eyes and body also. That is why it can cure Insomnia which is a sleeping disorder.

 Iceberg Lettuce’s nutrition facts also includes lot of vitamin contents like vitamin A as 9 percent, vitamin C as 4 percent, and other additional vitamins as 2 percent of your daily requirement basis. Other vitamin contents include thiamine and vitamin B6.

 The nutritional benefits of iceberg lettuce are more beneficial for women as it also contains folate which is helpful during pregnancy. It reduces risk of neural tube effects of the pregnant women. Its vitamin A content also protects eye.

It is enriched with iron content that has many beneficial properties towards health. Firstly it is required for the formation of red blood cells. Secondly it is for the transportation of oxygen to different parts of the body where it is needed. So the nutritional benefits of iceberg lettuce helps to prevent anemia.

Read More at Wikipedia



Nutrition Data for Lettuce, iceberg (includes crisphead types), raw (11252)

Proximates
NutrientNutrient value per 100 gm1 cup shredded1 cup, chopped (1/2" pieces, loosely packed)1 head, large1 head, medium (6" dia)1 head, small1 leaf, large1 leaf, medium1 leaf, small1 NLEA Serving
Water95.64 g68.8608 g54.5148 g722.082 g515.4996 g309.8736 g14.346 g7.6512 g4.782 g85.1196 g
Energy14 kcal10.08 kcal7.98 kcal105.7 kcal75.46 kcal45.36 kcal2.1 kcal1.12 kcal0.7 kcal12.46 kcal
Protein0.9 g0.648 g0.513 g6.795 g4.851 g2.916 g0.135 g0.072 g0.045 g0.801 g
Total lipid (fat)0.14 g0.1008 g0.0798 g1.057 g0.7546 g0.4536 g0.021 g0.0112 g0.007 g0.1246 g
Carbohydrate, by difference2.97 g2.1384 g1.6929 g22.4235 g16.0083 g9.6228 g0.4455 g0.2376 g0.1485 g2.6433 g
Fiber, total dietary1.2 g0.864 g0.684 g9.06 g6.468 g3.888 g0.18 g0.096 g0.06 g1.068 g
Sugars, total1.97 g1.4184 g1.1229 g14.8735 g10.6183 g6.3828 g0.2955 g0.1576 g0.0985 g1.7533 g
Minerals
NutrientNutrient value per 100 gm1 cup shredded1 cup, chopped (1/2" pieces, loosely packed)1 head, large1 head, medium (6" dia)1 head, small1 leaf, large1 leaf, medium1 leaf, small1 NLEA Serving
Calcium, Ca18 mg12.96 mg10.26 mg135.9 mg97.02 mg58.32 mg2.7 mg1.44 mg0.9 mg16.02 mg
Iron, Fe0.41 mg0.2952 mg0.2337 mg3.0955 mg2.2099 mg1.3284 mg0.0615 mg0.0328 mg0.0205 mg0.3649 mg
Magnesium, Mg7 mg5.04 mg3.99 mg52.85 mg37.73 mg22.68 mg1.05 mg0.56 mg0.35 mg6.23 mg
Phosphorus, P20 mg14.4 mg11.4 mg151 mg107.8 mg64.8 mg3 mg1.6 mg1 mg17.8 mg
Potassium, K141 mg101.52 mg80.37 mg1064.55 mg759.99 mg456.84 mg21.15 mg11.28 mg7.05 mg125.49 mg
Sodium, Na10 mg7.2 mg5.7 mg75.5 mg53.9 mg32.4 mg1.5 mg0.8 mg0.5 mg8.9 mg
Zinc, Zn0.15 mg0.108 mg0.0855 mg1.1325 mg0.8085 mg0.486 mg0.0225 mg0.012 mg0.0075 mg0.1335 mg
Vitamins
NutrientNutrient value per 100 gm1 cup shredded1 cup, chopped (1/2" pieces, loosely packed)1 head, large1 head, medium (6" dia)1 head, small1 leaf, large1 leaf, medium1 leaf, small1 NLEA Serving
Vitamin C, total ascorbic acid2.8 mg2.016 mg1.596 mg21.14 mg15.092 mg9.072 mg0.42 mg0.224 mg0.14 mg2.492 mg
Thiamin0.041 mg0.02952 mg0.02337 mg0.30955 mg0.22099 mg0.13284 mg0.00615 mg0.00328 mg0.00205 mg0.03649 mg
Riboflavin0.025 mg0.018 mg0.01425 mg0.18875 mg0.13475 mg0.081 mg0.00375 mg0.002 mg0.00125 mg0.02225 mg
Niacin0.123 mg0.08856 mg0.07011 mg0.92865 mg0.66297 mg0.39852 mg0.01845 mg0.00984 mg0.00615 mg0.10947 mg
Vitamin B-60.042 mg0.03024 mg0.02394 mg0.3171 mg0.22638 mg0.13608 mg0.0063 mg0.00336 mg0.0021 mg0.03738 mg
Folate, DFE29 µg20.88 µg16.53 µg218.95 µg156.31 µg93.96 µg4.35 µg2.32 µg1.45 µg25.81 µg
Vitamin B-120 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin A, RAE25 µg18 µg14.25 µg188.75 µg134.75 µg81 µg3.75 µg2 µg1.25 µg22.25 µg
Vitamin A, IU502 IU361.44 IU286.14 IU3790.1 IU2705.78 IU1626.48 IU75.3 IU40.16 IU25.1 IU446.78 IU
Vitamin E (alpha-tocopherol)0.18 mg0.1296 mg0.1026 mg1.359 mg0.9702 mg0.5832 mg0.027 mg0.0144 mg0.009 mg0.1602 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)24.1 µg17.352 µg13.737 µg181.955 µg129.899 µg78.084 µg3.615 µg1.928 µg1.205 µg21.449 µg
Lipids
NutrientNutrient value per 100 gm1 cup shredded1 cup, chopped (1/2" pieces, loosely packed)1 head, large1 head, medium (6" dia)1 head, small1 leaf, large1 leaf, medium1 leaf, small1 NLEA Serving
Fatty acids, total saturated0.018 g0.01296 g0.01026 g0.1359 g0.09702 g0.05832 g0.0027 g0.00144 g0.0009 g0.01602 g
Fatty acids, total monounsaturated0.006 g0.00432 g0.00342 g0.0453 g0.03234 g0.01944 g0.0009 g0.00048 g0.0003 g0.00534 g
Fatty acids, total polyunsaturated0.074 g0.05328 g0.04218 g0.5587 g0.39886 g0.23976 g0.0111 g0.00592 g0.0037 g0.06586 g
Cholesterol0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg
Others
NutrientNutrient value per 100 gm1 cup shredded1 cup, chopped (1/2" pieces, loosely packed)1 head, large1 head, medium (6" dia)1 head, small1 leaf, large1 leaf, medium1 leaf, small1 NLEA Serving
Caffeine0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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Margaret.Comeau2015-03-28 23:09 (1 year ago.)

Very bad grammar, too confusing. Says it causes hardening of arteries.