Iceberg Lettuce

Name: Iceberg lettuce (Lactuca sativa var. capitata), also called crisphead lettuce — a tightly packed, round, pale green head of crunchy leaves with a mild, watery flavour.

Description

Iceberg lettuce was developed in the United States in the early 20th century, and the name is said to come from the crates of ice that it was shipped in by rail from California. Its tight head and crisp texture let it survive long journeys, which made it the standard salad lettuce in America for decades.

It is about 95% water and has a fresh, neutral, crunchy character, which makes it a favourite for burgers, tacos, wedge salads and shredded toppings. It is less nutrient-dense than darker lettuces, but it is still a source of some nutrients and a good way to add crunch and hydration to a meal.

Main nutrition value

Iceberg lettuce is mostly water, and provides modest amounts of vitamin K, folate and vitamin A, with far fewer nutrients per serving than darker leafy greens.

How best to be consumed

Iceberg is best for crunch and freshness.

1. Shred into tacos, burgers, sandwiches and wraps.
2. Cut into wedges and serve with a creamy dressing, bacon and blue cheese.
3. Use whole leaves as cups for lettuce wraps.
4. Chill in cold water to crisp it before serving.
5. Combine with darker greens in salads to boost nutrition.

Overconsumption could cause…

Iceberg lettuce is safe in food amounts.

1. Foodborne illness from poorly washed leaves, so rinse well, especially bagged and ready-to-eat salad.
2. Low nutrition compared with darker greens, if it replaces them completely.
3. Browning and spoilage if cut too far in advance.
4. Calories and fat from rich dressings and toppings.

GroupsLeafy Green VegetablesDaisy family (Asteraceae)Low fatLow sodiumFresh

Related foodsLettuceCos LettuceEndiveRomaine LettuceOak Leaf LettuceButterhead Lettuce

Wikipedia — Iceberg lettuce, used for origin, naming and history: https://en.wikipedia.org/wiki/Iceberg_lettuce