Iceberg Lettuce vs Salad Greens: Calories & Nutrition Showdown



Iceberg lettuce - calories, kcal, weight, nutrition
Iceberg lettuce - calories, kcal, weight, nutrition

Iceberg lettuce vs Salad greens
Nutrition Facts

Iceberg Lettuce
Serving size:
  change
one iceberg lettuce (200g)cup (55g)half cup (27.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Salad Greens
Serving size:
  change
standard serving size (100g)cup (53g)half cup (26.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Iceberg Lettuce vs Salad Greens 100g Compare


per 100gIceberg lettuceSalad greens
Calories14 17
Carbohydrates2.97 g3.22 g
Fat0.14 g0.24 g
Dietary fiber1.2 g2 g
Protein0.9 g1.52 g
Water95.64 g94.08 g
Calcium18 mg48 mg
Iron0.41 mg1.16 mg
Magnessium7 mg26 mg
Potassium141 mg291 mg
Sodium10 mg29 mg
Vitaminium B1 (Thiamine)0.041 mg0.068 mg
Vitaminium B2 (riboflavin)0.025 mg0.087 mg
Vitaminium B3 (Niacin)0.123 mg0.387 mg
Vitaminium B60.042 mg0.084 mg
Vitaminium B9 (Folic acid)0.029 mg0.108 mg
Vitaminium C2.8 mg10.1 mg
Vitaminium E0.18 mg0.6 mg
Vitaminium K0.024 µg0.193 µg

When it comes to selecting the perfect base for your salad, the options can be overwhelming. However, two contenders often stand out for their popularity and versatility: Iceberg lettuce and mixed salad greens. While both can serve as the foundation of a nutritious and delicious meal, they each bring their own unique benefits and characteristics to the table. Let's dive into some interesting facts and comparisons between these leafy favorites to help you make the best choice for your next salad creation.

A Crunchy Surprise: The Unassuming Iceberg Lettuce

Iceberg lettuce, often criticized for its supposed lack of nutritional value, actually holds its own as a hydrating and low-calorie option. Comprising 95.64% water, it's a refreshing choice, especially on a hot day. Its crisp texture and mild flavor make it a beloved base for salads, wraps, and sandwiches alike. Despite its watery reputation, Iceberg lettuce provides 18 mg of calcium, 0.41 mg of iron, and a modest vitamin A content of 502 IU per 100 grams. It's also incredibly low in calories, with only 14 calories per 100 grams, making it an excellent option for calorie-conscious individuals.

The Diverse World of Salad Greens

On the other side of the leaf, mixed salad greens, which can include a variety of species such as spinach, arugula, kale, and others, offer a more nutrient-dense option. With a slightly higher calorie count of 17 per 100 grams, these greens pack a more potent punch in terms of vitamins and minerals. For instance, they boast 48 mg of calcium, 1.16 mg of iron, and a significant 291 mg of potassium. Furthermore, their vitamin C content (10.1 mg) and vitamin K (0.193 mg) are substantially higher than those found in Iceberg lettuce. The diversity of textures and flavors in mixed greens can elevate any dish, adding both nutritional value and a gourmet feel.

Texture, Taste, and Nutritional Value: Making the Choice

When deciding between Iceberg lettuce and mixed salad greens, consider the texture and flavor you're aiming for in your dish. Iceberg lettuce offers a crunchy texture and a neutral taste that can complement a wide range of ingredients without overpowering them. On the other hand, mixed salad greens can introduce a variety of textures and a more complex flavor profile, from the peppery bite of arugula to the tender earthiness of spinach.

Nutritionally speaking, while Iceberg lettuce provides hydration and is low in calories, mixed salad greens offer a richer array of vitamins and minerals, including higher levels of fiber, which is beneficial for digestive health. The increased fiber content (2 g per 100 grams) in mixed greens, along with higher protein (1.52 g), makes them a more satisfying choice that can help keep you fuller for longer.

Conclusion: A Place for Both in a Balanced Diet

In the end, both Iceberg lettuce and mixed salad greens have their place in a balanced and varied diet. Your choice may depend on the specific needs of your meal or dietary preferences. Iceberg lettuce is perfect for those seeking a low-calorie, hydrating option with a crisp texture, while mixed salad greens are ideal for individuals looking for a nutrient-dense base with a variety of flavors and textures. Why not mix it up and enjoy the best of both worlds by combining Iceberg lettuce with a handful of mixed greens? This way, you'll not only add a nutritional boost to your meal but also enjoy a delightful mix of textures and flavors.

Iceberg lettuce 100g

14kcal

Calories source

  • 71% CARBS.
  • 22% PROTEIN
  • 8% FAT

Salad greens 100g

17kcal

Calories source

  • 61% CARBS
  • 29% PROTEIN
  • 10% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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