But don't underestimate the power of watercress in your diet. It's more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily requirement of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA. Two cups of romaine fulfill about one-third of your daily requirement for folate, almost one-half of your daily vitamin A, and almost all of your vitamin K, per the USDA. To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend.
It has a tightly folded head that is bright green on the outside, yellow on the inside, and is often sold with the roots attached to preserve freshness. The USDA indicates that butter lettuce is low in sodium, a good source of vitamin A 70 percent of your daily requirement , and has small amounts of iron and calcium.
However, it ranks near the bottom nutrition-wise, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to the USDA , but it just doesn't measure up to other greens for any of these nutrients. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad.
If the flavor is a bit strong for you, I'd recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich.
While the low calorie count is comparable with other greens, the nutrient totals are not, according to the USDA. Still, the crispy and inexpensive green doesn't have to be removed from the menu entirely. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: September 23, It's true that ounce for ounce, there are other lettuce varieties that contain more nutritional benefits than iceberg, But that does not mean that iceberg has no redeeming qualities when it comes to supporting our overall health.
Here are the iceberg lettuce nutrition facts for 1 cup chopped lettuce:. One of the main iceberg lettuce benefits is, like most veggies, iceberg lettuce is a natural source of fiber , a nutrient that helps support healthy bowel movements and helps keep us feeling satisfied.
While on the lower end, at just 1 gram of fiber per serving, every little bit counts. And chances are you're enjoying more than 1 cup of iceberg lettuce at a time and if not, this is your sign to make yourself a big salad. Iceberg lettuce also has a lot to offer when considering the roster of vitamins and minerals it contains. From immune-supporting vitamin A to bone health-supporting magnesium and calcium, it would be a stretch to claim that this lettuce is nutrient-free, as some folks on the internet claim.
And since iceberg lettuce is incredibly low in calories iceberg lettuce calories clocks in at only 9 calories per cup of chopped lettuce , it's a fantastic food for those who are managing their weight. There are carbs in iceberg lettuce, but the amount is extremely low relative to many other food options out there. Most Americans are not meeting the recommended intake of fruits and vegetables, with only 1 in 10 actually eating the suggested amount.
This is concerning for a slew of reasons, as eating more produce is linked to a reduced risk of developing cardiovascular disease, certain cancers, and even experiencing early death. After some research, we discovered that lettuce contains a lot of water plus much more.
Water in lettuce It's a fact that lettuce contains a lot of water. But there is nothing wrong with that. Lettuce ensures hydration of your body and a salad goes a long way to providing the two litres that you should drink every day. Because there is so much water in lettuce, you can only eat it fresh. It's not possible to freeze, dry or can it. Lettuce is low in calories At the risk of stating the obvious, lettuce contains few calories.
Depending on the type, grams contains around 13 to 16 calories. So, you can eat lettuce until you weigh an ounce ;- Be careful with dressings, toppings and other calorie-rich salad ingredients if you want to eat salad and are watching your weight. These are often hidden calorie bombs. Lettuce also contains fibre.
The amount is highly dependent on the type of lettuce.
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