Iceberg Lettuce: Nutrition and Health Benefits

Medically Reviewed on 7/27/2022
Iceberg Lettuce: Nutrition and Health Benefits
Iceberg lettuce is packed with nutrients such as vitamins K and C, folate, and potassium, which can offer a variety of health benefits

Iceberg lettuce is a pale green leafy vegetable that resembles cabbage and has a mild flavor and crunchy texture.

Compared to other lettuce varieties, iceberg lettuce has the highest water content and is relatively low in nutrients. 

However, iceberg lettuce is still packed with nutrients such as vitamins K and C, folate, and potassium, which can offer a variety of health benefits.

What is the nutritional value of iceberg lettuce?

Iceberg lettuce is widely used in sandwiches and salads due to its crunchy, refreshing texture. But this distinctive crunch is precisely what makes it lacking in nutritional value. 

Iceberg lettuce is mostly water, meaning it only contains a small amount of nutrients compared to other leafy greens.

Table: Nutrition facts of iceberg lettuce (200 grams)
Nutrient Amount
Energy 28 kcal
Protein 1.8 grams
Total lipid (fat) 0.28 grams
Carbohydrates 6 grams
Fiber 2.4 grams
Sugars 4 grams
Calcium 36 mg
Iron 0.82 mg
Magnesium 14 mg
Phosphorus 40 mg
Potassium 282 mg
Sodium 20 mg
Zinc 0.30 mg
Copper 0.50 mg
Manganese 0.250 mg
Vitamin C 6 mg
Vitamin B6 0.084 mg
Vitamin A 1,000 IU (International Units)
Vitamin E 0.36 mg
Vitamin K 48.2 ug
Folate 60 µg

Iceberg lettuce also contains nutrients such as:

13 potential health benefits of iceberg lettuce

1. Helps you stay hydrated

Iceberg lettuce is made up of about 95% water. Consuming water-rich foods like iceberg lettuce can help you maintain healthy hydration.

2. Promotes heart health

Studies have shown that iceberg lettuce may help with cholesterol management and lower the risk of a heart attack.

Iceberg lettuce is low in sodium and contains fiber, antioxidants, and vitamin C which keep the heart and blood vessels healthy. Potassium also helps regulate blood pressure and heart rate.

3. Boosts immunity

Vitamin C, manganese, magnesium, potassium, iron, and selenium in iceberg lettuce can help strengthen the immune system by fighting free radical damage and defending the body against infection.

4. Good source of vitamin A

Vitamin A helps keep the eyes, skin, and immune system healthy.

5. Good source of potassium

Iceberg lettuce has 102 mg of potassium per cup. Potassium helps maintain fluid equilibrium in your cells.

6. Good source of folate

Iceberg lettuce contains a high concentration of folate, meaning it is good for pregnant women since folate has been linked to a reduced risk of birth defects such as spina bifida and anencephaly.

7. Aids digestion

The fiber and water content of iceberg lettuce may promote gut health, preventing or reducing symptoms of constipation. Fiber promotes regular bowel movements by absorbing water and adding bulk to stools.

8. Prevents anemia

Iceberg lettuce is high in iron, which helps with red blood cell production and the transport of oxygen throughout the body. This can help prevent anemia.

9. Helps blood clotting

Vitamin K in iceberg lettuce produces proteins the body needs for optimal blood coagulation.

10. May help with weight loss

Iceberg lettuce is very low in carbs while being high in water content, meaning it can increase satiety without adding many calories to your diet.

11. Supports diabetes management

Iceberg lettuce is a nonstarchy vegetable that does not cause blood sugar spikes and therefore fine for people with diabetes. The American Diabetes Association advises people with diabetes to consume 3-5 servings of nonstarchy vegetables a day.

12. Maintains bone health

Iceberg lettuce is high in vitamin C, which can combat dry skin, hyperpigmentation, and signs of aging.

13. May improve skin health

Iceberg lettuce is high in vitamin C, which can combat dry skin, hyperpigmentation, and signs of aging.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

What are possible side effects of iceberg lettuce?

Iceberg lettuce may cause abdominal discomfort when eaten in excess. Because iceberg lettuce contains beta-carotene, overeating can also result in carotenoderma.

Iceberg lettuce is heavy in pesticide residues, which can be harmful to your health. It is crucial to wash this vegetable well before consumption to prevent the consumption of these chemicals.

Most lettuce allergies are classified as lipid transfer protein (LTP) sensitivity. Lettuce can cause serious allergic reactions in those who have LTP syndrome.

If you are on blood thinners, talk to your doctor before including iceberg lettuce in your diet since vitamin K can cause adverse drug interactions.

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Medically Reviewed on 7/27/2022
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