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Iceberg lettuce salad Calories
Low-calorie, high-water, light salad
CALORIES
GI
POTASSIUM
FIBER
Iceberg lettuce salad Nutrition Facts
Selected: 100 g
14
KCAL / 100G
Carbs
3g
· 73%
Protein
0.9g
· 22%
Fat
0.1g
· 5%
Fiber
1.2g
Iceberg lettuce salad Vitamins & Minerals
Vitamins
Vitamin K
24µg · 20% DV
Folate
29µg · 7% DV
Vitamin A
25µg · 3% DV
B1
0.04mg · 3% DV
Minerals
Potassium ⭐
141mg · 4% DV
Phosphorus
20mg · 3% DV
Calcium
18mg · 2% DV
Magnesium
7mg · 2% DV
Iceberg lettuce salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Iceberg lettuce salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Iceberg lettuce salad Contain Allergens?
No known major allergens
Which Diets Is Iceberg lettuce salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Iceberg lettuce salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Iceberg lettuce salad
Iceberg lettuce salad — Frequently Asked Questions
How can iceberg lettuce salad stay crisp for longer?
Wash the leaves, dry them thoroughly, and refrigerate them in a ventilated container lined with paper towel. Add dressing only just before serving to prevent wilting.
Can iceberg lettuce salad be prepared in advance?
Washed and fully dried lettuce can be prepped a few days ahead. Keep chopped vegetables and dressing separate until serving for the best texture.
Can iceberg lettuce salad be frozen?
Freezing is not recommended because the leaves become limp and watery after thawing. It is best eaten fresh and stored in the refrigerator.
Why does iceberg lettuce sometimes taste bitter?
Bitterness can come from the natural compounds near the core, older leaves, or heat stress during growing. Removing the core and soaking the leaves briefly in ice water may soften the flavor.
What dressings work best with iceberg lettuce salad?
Light lemon and olive oil dressings, yogurt-based dressings, and vinaigrettes pair well with its crisp, mild flavor. Dressing in moderation helps preserve the salad's fresh texture.
Is iceberg lettuce salad filling enough to be a meal on its own?
On its own, it may not keep you full for long because it is mostly water and provides little protein. Add beans, eggs, chicken, tofu, fish, cheese, nuts, or avocado to make it a more satisfying meal.
Is iceberg lettuce the same as romaine lettuce?
No. Iceberg forms a round, tightly packed head and is known for its crunch, while romaine has elongated leaves and a stronger flavor. Romaine is generally more nutrient-dense, but iceberg is still a useful way to add vegetables to meals.
Does iceberg lettuce have less nutritional value than darker leafy greens?
Darker greens often provide higher concentrations of certain vitamins and plant compounds. That does not make iceberg lettuce pointless: its mild taste and crunch can make salads easier to enjoy regularly.
Is iceberg lettuce salad a good choice before a workout?
A small salad can feel light before exercise, but it is not usually enough fuel by itself for a hard session. Pair it with an easy-to-digest carbohydrate and, if appropriate, a modest protein source.
Who should be careful with iceberg lettuce salad?
Raw lettuce should be washed carefully, especially for pregnant people, older adults, and anyone with a weakened immune system, because contamination can occur. People taking blood-thinning medication should also keep their leafy green intake consistent and follow medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.