Home / Ingredients / Vegetable / iceberg lettuce

Vegetable10 recipes

iceberg lettuce.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

crisphead lettuceiceberg lettuceraw iceberg lettuce

Recipes with iceberg lettuce + Add to pantry

SERVING

CALORIES

PROTEIN

0.90g

CARBS

3.0g

FAT

0.14g

FIBER

1.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories14kcal—

Protein0.90g2%

Carbohydrates3.0g1%

Fiber1.2g4%

Sugar2.0g4%

Total fat0.14g0%

Saturated fat0.02g0%

Trans fat0g—

Cholesterol0mg0%

Water95.6g—

MINERALS

Sodium10mg0%

Potassium141mg3%

Calcium18mg1%

Iron0.41mg2%

Magnesium7.0mg2%

Phosphorus20mg2%

Zinc0.15mg1%

Copper0.03mg3%

Manganese0.13mg6%

Selenium0.10µg0%

VITAMINS

Vitamin A25µg3%

Vitamin C2.8mg3%

Vitamin D0µg0%

Vitamin E0.18mg1%

Vitamin K24.1µg20%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.03mg2%

Niacin (B3)0.12mg1%

Pantothenic acid (B5)0.09mg2%

Vitamin B60.04mg2%

Folate (B9)29µg7%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup72g

1 oz28.4g

1 lb453.6g

1 piece539g

HEALTH BENEFITS

Why eat it.

✓High water content aids in hydration
✓Very low in calories, supporting weight management
✓Contains Vitamin K for bone health
✓Provides folate (Vitamin B9) for cell growth
✓Contains small amounts of fiber for digestive health

COOKING TIPS

In the kitchen.

1Core the lettuce by hitting the stem end hard against a counter and pulling it out
2Use large outer leaves as low-carb wraps for meats or fillings
3Submerge in ice water for 5 minutes to restore crispness if slightly wilted

STORAGE

Keep it fresh.

Store in a plastic bag in the refrigerator crisper drawer
Keep the head whole and unwashed until ready to use
Avoid storing near ethylene-producing fruits like apples or bananas

FAQ

Frequently asked questions.

How long does iceberg lettuce last in the fridge?

A whole head of iceberg lettuce can last 7 to 10 days when stored properly in the crisper drawer.

Can you freeze iceberg lettuce?

No, iceberg lettuce has a very high water content and will become mushy and translucent upon thawing.

How do I pick a good head of iceberg lettuce?

Look for heads that are firm, heavy for their size, and have bright green leaves without brown spots or wilting.

What is a good substitute for iceberg lettuce?

Romaine lettuce is the best substitute for crunch, while butter lettuce or cabbage can also work depending on the dish.

Is iceberg lettuce nutritionally inferior to other greens?

While it has lower concentrations of vitamins than kale or spinach, it still provides essential nutrients like Vitamin K and folate along with hydration.

How should I wash iceberg lettuce?

Remove the core, run cold water into the center, drain thoroughly, and use a salad spinner to remove excess moisture.

Why does iceberg lettuce turn brown?

Browning is usually caused by oxidation or exposure to ethylene gas from other produce. Using a plastic knife can help reduce oxidation at the cut edges.

Is iceberg lettuce keto-friendly?

Yes, it is very low in net carbs and is frequently used in keto diets as a bread substitute for wraps and burgers.

RECIPES