Most of us bought into the legendary myth at some point regarding iceberg lettuce.  We’ve all heard it…

“Nutritionally speaking, iceberg lettuce has zero nutritional value.”

Fact or fiction…?  Is this fresh, crispy green really a waste of money, chew time, or healthy contribution?  Is it deserving of the lettuce bashing it has received?  Should we banish it from our kitchens?

Let’s take a closer look and sort out whether iceberg lettuce has any merit or whether the common myth does indeed stand as the brutal truth.

First of all, let’s tackle this myth head on.  Does iceberg lettuce have any redeeming nutritional value?

You bet it does!

If you have fallen prey to the “iceberg myth,” you may be surprised to learn that this leafy green contains a reasonably high content of many essential minerals…

  • Potassium
  • Magnesium
  • Zinc
  • Copper
  • Manganese
  • Phosphorous
  • Iron
  • Sodium

Not only that, but it also packs a punch when it comes to other nutrients as well…

  • Vitamin K
  • Vitamin C
  • Vitamin A
  • Folate

And that’s not all!

Iceberg lettuce is loaded with lots of good, healthy fiber.  If you are one of the many sufferers of a sluggish colon and resulting constipation, perhaps this fiber-rich food could be just the ticket you need to get things moving.

Or maybe you want to lose a few pounds.  This fiber-dense food choice is also very filling and contains next-to-nothing calories ranking it at the top of the list when it comes to healthy diet choices.

And good to the last leaf, iceberg lettuce is comprised of 96% water.  Now considering that the vast majority of us are suffering from chronic dehydration and its arsenal of unwanted symptoms due to a lack of daily water intake, your body will soak up this living water source like a sponge.

Now granted, iceberg lettuce may pale in nutritional comparison to some of its robust dark leafy green cousins like kale, spinach, or arugula, but what it lacks in overall nutritional density, it makes up for in crispiness and versatility.

Few things compare to a healthy food staple item like iceberg lettuce.  It’s cheap, it’s quick to toss up as a well-rounded meal side, and let’s give due credit to the fact that it’s a great crispy complement to almost any sandwich.

You can tear it, toss it, shred it, wedge it, or use it for delicious wraps.

All things considered, the scale is tipping in huge favor of this multi-purpose green.

In all honesty, I can stand in defense that when it comes to healthy salads, few top my personal #1 choice of a quick and easy tossed iceberg salad or an iceberg wedge with a yummy dressing.  Plus, it is just plain fun to eat this fresh, crunchy, crispy food.

Bottom line, my vote is to kick the iceberg lettuce myth to the curb, give credit where credit is due, and welcome back this nutritious leafy green with open arms to our healthy lifestyle.

It’s the green that keeps on giving.  Tear, toss and enjoy!

  1. I never quit on Iceburg lettuce. Love it.

  2. I love iceberg lettuce. Never thought about not buying it..

  3. dear Lisa my daughter recently turned me on to crispy crunchy iceberg lettuce .
    I like everyone else gave this lovely vegetable a miss for quite a number of years until recently when my daughter made a delicious salad with it one evening when we were dining together and I realised what I have been missing

    I love the clean crunchy taste and now I know it’s value as a vegetable I’m eating it regularly in salads and smoothies
    Lots of love

  4. I always figured if God made it, then how bad could it be. Nevertheless, at the insistant drum beat “it has no nutritional value” I avoided it for the last 40 years! Now I am going to start enjoying it again. Thank you Dr. Lisa!

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