Iceberg lettuce (Lactuca sativa var. capitata)

Botanical name
Lactuca sativa var. capitataAsteraceae (daisy family), an iceberg lettuce type
is used
The firm headraw, in strips or leaves
The taste
Mild, watery-freshespecially crisp
Origin
Bred in the USAEnd of the 19th century
Known for
Bite and long shelf lifelasts for over a week
season
June to October from the open fieldIn winter, mostly from Spain

OriginA salad for long journeys

Ein Kopf Eisbergsalat vor dunklem Hintergrund

According to one common explanation, it owes its name to the ice loads under which the heads from California traveled by rail across the USA.

Iceberg lettuce is an American variety. At the end of the 19th century, a US seed company introduced a variety called "Iceberg," and in the following decades, its firm heads became the standard lettuce of North America. They survived transport over thousands of kilometers without wilting—a major advantage in times without a continuous cold chain.

In Germany, it became very popular starting in the 1970s, first in canteens and snack bars, then in supermarkets. Botanically, it's an iceberg lettuce or crisphead lettuce, the same species as head lettuce, only with firmer, thicker, and more tightly curled leaves. In summer, it's grown in fields here as well, while in winter it comes primarily from Spain.

To useWhat iceberg lettuce does for you - and what it doesn't

According to the USDA, 100 g of iceberg lettuce contains approximately 14 kcal, 1.2 g of fiber, and is about 96 percent water. It also provides approximately 24 µg of vitamins. Vitamin K, just under 30 µg Folate and hardly any carotenoids. For comparison: Butterhead lettuce provides approximately four times as much vitamin K and more than twice as much folate; romaine and leafy greens even more. The reason is the light – the inner, lighter leaves hardly produce any pigments or protective substances.

His value is still real: He is water-rich, It's low in calories and crunchy, and it entices people to eat salad who don't like bitter or soft vegetables. A plate of iceberg lettuce is better than no vegetables at all. Plus, it usually has fewer calories. nitrate such as lettuce or rocket; the EU sets lower maximum levels for it.

The real issue is hygiene. Pre-cut, packaged salad offers germs a large, moist surface area. BfR It points out that some germs can continue to multiply in such packages despite refrigeration, and advises pregnant women, the elderly, and people with weakened immune systems to avoid pre-cut bagged salads altogether. A whole head, washed and freshly cut, is the safer choice.

approx. 96 %Water
approx. 24 µgVitamin K per 100 g
approx. 30 µgFolate per 100 g
1–2 weeksA whole head can be kept in the refrigerator

IngredientsThis is what's in iceberg lettuce

Iceberg lettuce consists mainly of water, some sugar, protein, and fiber, as well as vitamin K, folate, some vitamin C and provitamin A, potassium, calcium, and small amounts of phenolic acids such as chlorogenic acid. It contains almost no bitter substances – that's why it has such a mild taste.

The green outer leaves contain significantly more vitamins and carotenoids than the lighter inner part. Those who don't tear them off immediately, but wash and eat them, get more nutrients from the head.

Enhanced combinationsWhat makes iceberg lettuce stronger

The iceberg provides the bite. The nutrients are obtained through the partners.

Dark green

with Rucola oder Vogerlsalat

More folate, vitamin K and carotenoids.

Red

with Radicchio

It also contains bitter substances and anthocyanins.

Color

with Paradeiser, Paprika & Möhre

Vitamin C and carotenoids.

Herbs

with Parsley & Dill

Aroma and vitamins.

Fat

with olive oil or nuts

For the fat-soluble vitamins.

protein

with chickpeas or egg

It's filling.

What contradicts itselfIt's best to avoid these combinations.

Bag

not pre-cut for risk groups

Avoid pregnant women and people with weakened immune systems.

cooling

not unrefrigerated transport

Germs multiply rapidly.

Date

not about the expiration date

Use up bagged salad quickly.

Alone

not as the only vegetable

Too few nutrients.

sauce

not drown in cream dressing

Then only calories matter.

Outer leaves

not throw them all away

That's where most of the vitamins are found.

In the kitchenWhere he belongs

  • Mixed saladMit Rucola, Paradeiser und Gurke.
  • Salad wrapsWhole leaves as a covering.
  • Burgers and sandwichesCrisp instead of wilted.
  • Taco fillingIn fine stripes.
  • Chef saladWith egg and cheese.
  • Asian saladWith sesame and lime.
  • Wedge SaladA quarter of a head with yogurt dressing.
  • Fried icebergBriefly stir-fried in a wok, Chinese style.
  • Doner kebab and gyrosMit Zwiebel und Paradeiser.
  • Crisp coleslaw mixWith carrot and apple.
Rule of thumb: Loosen the stem with a firm tap on the work surface and twist it out. Cut the leaves just before eating and wash them in cold water. Store a cut head, cut side down, in a container in the vegetable drawer – this way it will stay fresh for several days.

As a home remedySalad bowl with bite and color

Here's how it works

Iceberg Bowl

  1. Wash a quarter of an iceberg lettuce and cut it into strips.
  2. Eine Handvoll Rucola oder Vogerlsalat und ein paar Blätter Radicchio dazugeben.
  3. Eine Paradeiser, ein Stück Gurke und eine geriebene Möhre untermischen.
  4. Dress with 1 tablespoon of olive oil, lemon juice, mustard, salt and pepper, and sprinkle with roasted seeds.
For what

Here's an everyday idea to use iceberg lettuce not on its own, but as a crisp base for dark greens and colorful vegetables. This adds vitamin K, folate, carotenoids, and bitter compounds.

Crowd

A large bowl as a side dish or with chickpeas as a main course. Prepare fresh and store unseasoned.

Ayurveda & TCMWhat the old systems say

Ayurveda

Iceberg lettuce is not described in classical Ayurveda. According to current understanding, it is considered, like other lettuces, to be cooling, watery, and light – balancing for Pitta, but better with warm side dishes for Vata.

Traditional Chinese Medicine

Even in Traditional Chinese Medicine (TCM), iceberg lettuce is not classically described. Western TCM dietary theory classifies lettuce as cool to cold; therefore, in Chinese cuisine, it is often stir-fried.

Warning noticesWhen you should be careful

Please note

  • Bagged salad: Pregnant women, the elderly, and people with weakened immune systems should avoid pre-cut, packaged salad and prepare salad fresh from whole heads.
  • Cold chain: Buy pre-packaged salad only when chilled, bring it home quickly and store it at a maximum temperature of 7°C; do not eat bloated bags or mushy leaves.
  • Wash: Also, wash entire heads thoroughly with drinking water before eating.
  • One-sidedness: Iceberg lettuce alone does not cover the need for folate, vitamin K and carotenoids - combine with dark leafy vegetables.
  • Allergy: Rare; cross-reactions with other members of the Asteraceae family are possible.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

ArchiveLettuceThe delicate version with more vitamins.ArchiveRadicchioRed and bitter for the mix.ArchivearugulaAdd a vibrant green.ArchiveVogerlsalatRich in carotenoids.ArchiveTomatoesColour and lycopene.ArchiveCucumberEven more freshness.

Shop links lead to our product pages; it is indicated there if a partner is involved.

SourcesWhat is this based on?

  1. USDA FoodData Central: Lettuce, iceberg (includes crisphead types), raw.
  2. Mou B. Nutrient content of lettuce and its improvement. Current Nutrition & Food Science 2009; 5(4): 242–248.
  3. Kim MJ, Moon Y, Tou JC, Mou B, Waterland NL. Nutritional value, bioactive compounds and health benefits of lettuce (Lactuca sativa L.). Journal of Food Composition and Analysis 2016; 49:19–34.
  4. Federal Institute for Risk Assessment (BfR): Resistant germs: Wash raw vegetables and salads thoroughly and prepare them fresh yourself. Statement No. 013/2019 of 12 April 2019.
  5. Consumer Advice Center: Risk of bacterial growth: Always refrigerate pre-cut salads!
  6. Commission Regulation (EU) 2023/915 on maximum levels of certain contaminants in foodstuffs (nitrate in fresh lettuce and iceberg lettuce).