The lettuce offers high content of Vitamin A, a crucial vitamin for healthy eyes and also growth or development of bones. Uses. It halts the activities of free radicals and forbids viral infections and other diseases. Select a lettuce with firm head with no discoloration areas or slime. However, this makes it a great crunchy salad vegetable that carries the flavor of any dressing or other ingredients used in the dish. & A.Gray. Lactuca sativa subsp. Certain kinds of vinegar, like balsamic vinegar, may help reduce the amount of food-borne pathogens, like Listeria monocytogenes. “However, because iceberg lettuce is mostly water, this doesn’t leave much room for even minimal nutrients,” says Williams. Lettuce, iceberg (includes crisphead types), raw Nutrition Facts & Calories For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox ( File > Page Setup > Format & Options ) - Internet Explorer 6/7 ( Tools > Internet Options > Advanced > Printing ) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Romaine lettuce nutrition is generally considered to be better than that of iceberg lettuce. As you can see, iceberg lettuce and romaine lettuce have similar nutrients, but romaine lettuce has substantially more of these vitamins and minerals. Piper, Lactuca scariola subsp. diagnosis or treatment. You'll find iceberg lettuce frequently used in chicken and tuna salad or inside burritos and hamburgers. Health Benefits of Wearing Insoles for People With Abnormal Feet, How ADHD Affects Your Child’s Life and How You Can Help, 7 Ingredients In Weight Loss Supplements That Actually Work, Red Leaf Lettuce – Lactuca sativa var. Siddhi Camila Lama is an independent science, travel, and gastronomy writer. Beger. integrata (Gren. & G.Martens, Lactuca sativa var. Nutritional Value of Romaine vs. The favorable presence of red blood cells in the body helps to prevent anemia. Romaine lettuce and iceberg lettuce are two of the most common types of vegetables used in salad. Privacy Policy LIVESTRONG.com may earn compensation through affiliate links in this story. These include variants such as Equinos, Ice Castle or Metalia. Copyright © In contrast, butterhead lettuce, which you may also know as Boston lettuce or bibb lettuce, is more comparable to iceberg lettuce. Since it's so crunchy, lettuce is often swapped out for bread. Pol. Use of this web site constitutes acceptance of the LIVESTRONG.COM Calories 10 Kcal. https://www.heirloomgardener.com/plant-profiles/edible/the-history-of-lettuce-zm0z18szphe, https://www.tarladalal.com/glossary-iceberg-lettuce-499i, https://www.healthline.com/health/food-nutrition/iceberg-lettuce#takeaway, https://www.lybrate.com/topic/benefits-of-iceberg-lettuce-and-its-side-effects, https://www.organicfacts.net/health-benefits/vegetable/iceberg-lettuce.html, http://www.plantnames.unimelb.edu.au/Sorting/Lactuca.html, https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=36607#null. and In general, lettuce has few calories, but each type supplies different amounts of nutrients. Iceberg lettuce is a good source of manganese and vitamins A, B9 and K. Other types of lettuce, like romaine and red lettuce, are better sources of nutrients. When it comes to butter lettuce vs. romaine, butter lettuce has less vitamin A and vitamin C, but more vitamin K, iron and manganese. Potassium detected in iceberg lettuce maintains the blood pressure as well as heart rate that overall maintains heart health. It assists food digestion in the body with disintegration of heavy carbohydrates and proteins. This type of lettuce is the most popular in the United States. Insomnia patients could be benefited with an addition of iceberg lettuce to the diet. It is available year round in California. any of the products or services that are advertised on the web site. Use of this web site constitutes acceptance of the LIVESTRONG.COM Iceberg lettuce has a crisp texture and cooling effect, both of which are good indicators of its higher water content, according to nutritionist Carolyn Williams, PhD, RDN. One cup of shredded iceberg lettuce has 10 calories, 2.1 grams of carbohydrates, 0.7 grams of protein and 0.9 grams of fiber. Iceberg lettuce has firm and tight head with crisp and pale green leaves. It should not be Iceberg lettuce is a good source of manganese and vitamins A, B9 and K. 10 Mason Jar Salads That Will Make Your Co-Workers Jealous, anti-inflammatory, anti-diabetic, cholesterol-reducing properties, Food Control: Balsamic Vinegar From Modena: An Easy and Effective Approach to Reduce Listeria Monocytogenes From Lettuce, Food Microbiology: Cross Contamination of Escherichia coli O157:H7 Between Lettuce and Wash Water During Home-Scale Washing, Journal of Food Composition and Analysis: Nutritional Value, Bioactive Compounds and Health Benefits of Lettuce (Lactuca sativa L.), Acta Scientarium Polonorium Hortorum Cultus: Genotypic Variation in Nutritional and Antioxidant Profile Among Iceberg Lettuce Cultivars, Frontiers in Bioscience: Manganese Metabolism in Humans, NIH: Vitamin K Fact Sheet for Health Professionals, U.S. Food & Drug Administration: Raw Vegetables Poster, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. This means that you may get anywhere from five and a half to 10 servings from a head of iceberg lettuce. This type of lettuce is the most popular type of lettuce consumed in the United States. Jill Corleone is a registered dietitian with more than 20 years of experience. Read more: 23 Healthy Salads Nutrition Experts Eat. Iceberg lettuce is very low in calories, sugars and carbohydrates and is a particularly good source of vitamin K. Despite its reputation, iceberg lettuce does have nutritional value. Everyone's familiar with lettuce. Lactuca scariola var. integrifolia (Bigelow) Torr. Most of these bacteria can be killed by cooking, although it's actually possible to cook vegetables through alternative methods such as using acids. Each serving of iceberg lettuce has several nutrients, which may surprise you, given that there are only 12.5 calories in lettuce per serving, which is 1 percent of the daily value (DV) for calories for a 2,000-calorie diet. Also it boosts immune system. It gives you that gratifying crispiness that you can only get from fresh fruits and vegetables without adding a lot of calories or carbs. and *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. LIVESTRONG.com may earn compensation through affiliate links in this story. It's often used in Caesar salads, but you may find it used in many other dishes too. This includes B-complex vitamins and vitamins C and E, as well as minerals like calcium, copper, iron, magnesium, phosphorus, potassium and zinc. She is a certified personal trainer and nutrition coach with a Master of Science in Organ, Tissue, and Cellular Transplantation and a Ph.D. in Bioengineering. Red leaf lettuce has equivalently high levels of vitamins A and K, while certain minerals, like iron and potassium, are also higher. Also iceberg lettuce has high content of pesticides which are found to be harmful for the health. G.Beck, Lactuca serriola subsp. From its use in salads to its presence in sandwiches, this plant is an often-seen part of many everyday foods. It is accountable for delivering oxygen to various parts of the body. Lactuca sativa subsp. Get full nutrition facts and other common serving sizes of Iceberg Lettuce (Includes Crisphead Types) including 1 leaf of small and 1 leaf of medium. Most people like to eat lettuce raw. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. If you're choosing between these two types based on nutritional values, there's no contest — romaine is the winner. Also lowers the chances of neural tube defects. Lettuce is a popular choice for people who are consuming fewer calories than average or trying to reduce their consumption of carbohydrates. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the They offer similar nutrients, and because both have crunchy leaves and similar uses, they can be hard to tell apart. It enables proper functioning of stomach. Meanwhile, red leaf lettuce is comparable to romaine, while butterhead is more like iceberg. On its own, it's almost flavorless. Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. A few reasons to take another look at the little white-green heads: Iceberg lettuce DOES have nutritional value. Vitamin K found in Iceberg lettuce enables the production of protein which is required for blood clotting. Iceberg Lettuce, Journal of Food Composition and Analysis: Nutritional Value, Bioactive Compounds and Health Benefits of Lettuce (Lactuca sativa L.), U.S. Food and Drug Administration: Raw Vegetables Poster, Acta Sci. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. An exception, however, is vitamin K, which contributes to blood clotting. Iceberg lettuce is also known as crisphead which includes the varieties such as Imperial, Great Lakes, Western and Vanguard. Terms of Use A 2014 study in the Journal of Food Control showed that balsamic vinegar was better than white wine vinegar and acetic acid, while all three were far better than water at removing such bacteria. Lactuca sativa var. It smoothen the bowel movements and cures constipation as well as acid reflux. If you're on a low-carbohydrate diet and can't eat bread, romaine lettuce is sturdy enough to act as the carrier for your dip or sandwich filling. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the sativa (L.) Bonnier & Layens, 1894. & G.Martens. Despite this, you may find lettuce in stir-fries, braised alongside other vegetables or steamed. Terms of Use This means that, like all uncooked vegetables, lettuce has an increased chance of carrying harmful bacteria. Hortorum Cultus: Genotypic Variation in Nutritional and Antioxidant Profile Among Iceberg Lettuce Cultivars, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, vitamin A (9 percent of your recommended daily value), folate (6 percent of your recommended daily value), vitamin K (27 percent of your recommended daily value), manganese (6 percent of your recommended daily value), Fiber (7 percent of your daily recommended value), Folate (29 percent of your daily recommended value), Iron (5 percent of your daily recommended value), Potassium (6 percent of your daily recommended value), Manganese (7 percent of your daily recommended value), Vitamin A (148 percent of your daily recommended value), Vitamin C (34 percent of your daily recommended value), Vitamin K (109 percent of your daily recommended value).
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