by Barbara Stockton

Created on: September 10, 2008   Last Updated: September 25, 2008

There has been a great deal of hype about the nutritional value of iceburg lettuce. Many diets state that the lettuce is of no nutritional value and thus should be avoided in a healthy diet. Actually iceburg lettuce has allot to offer to those dieters out there, from the crunch of the fresh lettuce to the vitamins and minerals the iceburg lettuce does offer something of value.

The iceburg lettuce was called crisp head lettuce until the 1920's. It was renamed when California began transporting large quantities of it in ice to deep it cool, thus the name change to iceberg lettuce. Recently iceberg lettuce has gotten a bum rap. With the growing interest in nutrition and healthy eating iceberg lettuce has been pushed aside because of a report stating that the lettuce has no nutritional value. Though the lettuce isn't as loaded with vitamins as some of it sister lettuces, it is still one of the better lettuces to use in weight loss, because not only does it contain many essential vitamins and minerals it also contains a great amount of water per serving which is essential in weight loss.

Iceberg lettuce contains a fair amount of foliate( vitamin B) that helps fight heart disease and strokes). It also contains Potassium and manganese, iron, calcium and phosphorous. It also contains a fair amount of copper, zinc, and sodium. The vitamins contained in a head of iceberg lettuce are vitamin A,K and C also thiamine and B-6. So though iceberg lettuce doesn't have as many nutrients as other lettuces it does play a role in weight loss and it does have some vitamin and nutritional value.

Nutritional value of one cup of iceberg lettuce
8 calories
0.5 grams protein
0.7 gram of fiber
10 mg calcium
78 mg potassium
4.5 mg vitamin C
16 mcg folate
13.3 mcg of vitamin K
164 mcg beta carotene
152 mcg of lutein and Zeaxanthin

Though it may not be as nutritional as some other lettuces it still contains enough nutrients to be included in you diet.

So the next time you are choosing a lettuce for your salad keep in mind the lonely little head of iceberg lettuce. It's crispy,cool, crunchiness adds a different texture to your salad and is great on sandwiches and contains many vitamins, nutrients, and fiber.

Recipe: Iceberg lettuce stuffed with hamburger

Blanch 6 lettuce leaves and place in salted simmering water till they are slightly limp. Place leaves on a clean dry towel.
Heat one tablespoon olive oil in a pan and lightly fry 1 1/2 pounds hamburger, chopped onions and shredded carrot and salt and pepper seasoning. Add 2 minced garlic and one egg with cooked hamburger in a bowl and let cool enough to handle.

Place out lettuce and add mixture, rolling as you would an egg roll. Place the six wraps in a baking dish sprayed with no-stick cooking spray. Use one 4 ounce can tomato paste and mix with one half cup of water. Pour over rolls and cook at 250 degrees for about 30 minutes. Makes 6 single servings.

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