Is Iceberg Lettuce Bad For You?
Short answer
No, iceberg lettuce is not bad for you. It is lower in nutritional value than other forms of lettuce, but it does have some slight health benefits—including a low-calorie content and fair amounts of vitamins K and A.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Not all vegetables are created equal. And although we might think we’re making a health-conscious choice by eating a salad or adding fresh lettuce to a wrap or sandwich, any nutritional boost will depend heavily on the type of lettuce selected.
That being said, there are many different kinds of lettuce... iceberg, red leaf, romaine, and butterhead. Out of all of those, iceberg lettuce is perhaps the most known here in the United States. It packs quite a refreshing crunch, which is why it’s used commonly in salads and sandwiches. Its signature crunch is also what makes it lower in nutritional value: iceberg lettuce is comprised of about 95 percent water and contains eight calories per one-cup serving, which doesn’t leave much room for nutrients.
Though they may be less significant in quantity, some essential vitamins and nutrients are present in iceberg lettuce. For instance, iceberg lettuce is actually a fairly decent source of vitamin K. A crucial nutrient, vitamin K supports bone health and plays a key role in your body’s ability to form clots to stop the bleeding from open wounds. If you’re looking for ways to get more vitamin K, two cups of iceberg lettuce (about the amount of a hearty salad) provides around 39 percent of the daily recommended value for women and 29 percent for men.
Iceberg lettuce also offers a fair amount of vitamin A. Like vitamin K, vitamin A helps your body build strong bones, and supports the health of your skin, eyes and blood. Two cups of iceberg lettuce provides about 31 percent of the daily vitamin A recommendations for women and 24 percent for men.
All in all, iceberg lettuce really isn’t that bad for you—but you should know that there are healthier alternatives out there. For example, romaine lettuce is similar in taste, but offers more nutrients, including high amounts of fiber and vitamin C. Kale is even better, providing all of that along with an abundance of antioxidants. Lastly, there’s a reason Popeye picked spinach: it boasts even greater health benefits! The dark, leafy green is packed with fiber, iron, vitamins, minerals and even a good dose of protein.
So, if you’re not ready to give up iceberg lettuce just yet, try incorporating a blend of it with the healthier alternatives mentioned above. You don’t have to forego the crisp texture you love, and you will get significantly more nutrients than you would eating iceberg lettuce alone.
Benefits
- low in calories
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supports bone/tissue health
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aids in blood clotting
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