In fact, because iceberg lettuce has a high water content, it contains a lower amount of several important vitamins and minerals. cabbage and other varieties comes down to its nutritional content. However, the main difference between iceberg lettuce vs. It also provides a hearty chunk of fiber in each serving, along with other important micronutrients like vitamin K, vitamin A and vitamin C. Much like other types of lettuce, iceberg lettuce is low in carbs and calories. So how does iceberg lettuce compare to other greens, such as the health benefits of kale, arugula or spinach? For instance, in one study, older adults who took a supplement containing vitamin A, zinc, copper, vitamin C and vitamin E had a 25 percent lower risk of developing advanced age-related macular degeneration over a six-year period thanks to these eye vitamins. In addition to vitamin A, research suggests that many other nutrients found in lettuce could be beneficial for eye health. It is considered the leading cause of vision loss and believed to impact around 10 million Americans, which is more than cataracts and glaucoma put together. Macular degeneration, in particular, is a common condition that is characterized by the deterioration of the macula, which is the central portion of the retina. Getting enough vitamin A in your diet is absolutely essential to maintaining healthy vision and may even help protect against some eye disorders. Green leaf iceberg lettuce is a great vitamin A food, packing around 7 percent of the recommended daily value into each cup. Not only can it help you keep your carb consumption in check, but there are also a low amount of calories in iceberg lettuce, which can also help boost weight loss as well. Thanks to the low amount of carbs in iceberg lettuce, you can still enjoy many of your favorite foods as part of a low-carb diet by swapping in iceberg lettuce. Fortunately, iceberg lettuce has a crisp, firm texture, which makes it an awesome low-carb substitute for wraps, sandwiches and burgers. If you’re following a low-carb or ketogenic diet, many high-carb foods like bread, wraps and buns are typically off the table. According to a 2003 study in American Journal of Clinical Nutrition, lower intakes of vitamin K were associated with decreased bone mineral density in women, demonstrating why it’s incredibly important to include plenty of healthy vitamin K foods in your diet. Vitamin K is closely involved with bone metabolism and helps increase levels of a protein that is needed to maintain calcium stores in the bones. Although it may be most well-known for its ability to maintain healthy blood clotting, vitamin K also plays a key role in bone health. One of the top iceberg lettuce benefits is its vitamin K content. In fact, according to one study published in Nutrition & Diabetes, increased fruit and vegetable intake was associated with improved weight loss and fat loss, suggesting that adding healthy vegetables - like iceberg lettuce - to your diet could be beneficial if you’re looking to lose weight. Benefitsīecause each serving contains a low amount of iceberg lettuce calories, adding this tasty ingredient to a healthy diet could potentially help promote weight loss. The iceberg lettuce nutrition facts also boast a small amount of vitamin B6, iron and calcium. 102 milligrams potassium (3 percent DV).
In fact, it’s rich in several nutrients and may help boost bone health, enhance vision and ramp up weight loss. Although it’s considered a staple for many classic salads and sandwiches, it has also drawn criticism from nutrition-conscious consumers as other greens like kale and spinach nutrition take center stage.ĭespite being labeled a nutrient-poor alternative to other greens, iceberg lettuce has several benefits and definitely deserves a slot in a balanced diet. Iceberg lettuce is a common yet controversial ingredient.
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