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    "title": {
        "rendered": "Iceberg lettuce (Lactuca sativa var. capitata)"
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        "rendered": "<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Iceberg lettuce (Lactuca sativa var. capitata)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Lactuca sativa var. capitata<small>Asteraceae (daisy family), an iceberg lettuce type<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The firm head<small>raw, in strips or leaves<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, watery-fresh<small>especially crisp<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Bred in the USA<small>End of the 19th century<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Bite and long shelf life<small>lasts for over a week<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">June to October from the open field<small>In winter, mostly from Spain<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Iceberg lettuce is the crispiest and longest-lasting of all head lettuces \u2013 and the most frequently purchased in German supermarkets. Frankly, it&#039;s also one of the least nutritious: because its leaves are tightly closed and light in color, it contains significantly less vitamin K, folate, and carotenoids than darker lettuces. Nevertheless, it&#039;s a good way to add freshness, ideally mixed with vibrant greens. Be careful with pre-cut lettuce from a bag.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>A salad for long journeys<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/eisbergsalat-lactuca-sativa-capitata.jpg\" alt=\"Ein Kopf Eisbergsalat vor dunklem Hintergrund\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">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.<\/p>\n<p class=\"ea-drop\">Iceberg lettuce is an American variety. At the end of the 19th century, a US seed company introduced a variety called &quot;Iceberg,&quot; and in the following decades, its firm heads became the standard lettuce of North America. They survived transport over thousands of kilometers without wilting\u2014a major advantage in times without a continuous cold chain.<\/p>\n<p>In Germany, it became very popular starting in the 1970s, first in canteens and snack bars, then in supermarkets. Botanically, it&#039;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&#039;s grown in fields here as well, while in winter it comes primarily from Spain.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What iceberg lettuce does for you - and what it doesn&#039;t<\/h2>\n<p class=\"ea-drop\">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 \u00b5g of vitamins. <strong>Vitamin K<\/strong>, just under 30 \u00b5g <strong>Folate<\/strong> 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 \u2013 the inner, lighter leaves hardly produce any pigments or protective substances.<\/p>\n<p>His value is still real: He is <strong>water-rich<\/strong>, It&#039;s low in calories and crunchy, and it entices people to eat salad who don&#039;t like bitter or soft vegetables. A plate of iceberg lettuce is better than no vegetables at all. Plus, it usually has fewer calories. <strong>nitrate<\/strong> such as lettuce or rocket; the EU sets lower maximum levels for it.<\/p>\n<p>The real issue is hygiene. Pre-cut, packaged salad offers germs a large, moist surface area. <strong>BfR<\/strong> 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.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 96 %<\/b><span>Water<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 24 \u00b5g<\/b><span>Vitamin K per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 30 \u00b5g<\/b><span>Folate per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>1\u20132 weeks<\/b><span>A whole head can be kept in the refrigerator<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in iceberg lettuce<\/h2>\n<p>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 \u2013 that&#039;s why it has such a mild taste.<\/p>\n<p>The green outer leaves contain significantly more vitamins and carotenoids than the lighter inner part. Those who don&#039;t tear them off immediately, but wash and eat them, get more nutrients from the head.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes iceberg lettuce stronger<\/h2>\n<p>The iceberg provides the bite. The nutrients are obtained through the partners.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">Dark green<\/span><\/p>\n<div class=\"mit\">with <i>Arugula or lamb&#039;s lettuce<\/i><\/div>\n<p>More folate, vitamin K and carotenoids.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Red<\/span><\/p>\n<div class=\"mit\">with <i>Radicchio<\/i><\/div>\n<p>It also contains bitter substances and anthocyanins.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Color<\/span><\/p>\n<div class=\"mit\">with <i>Tomato, pepper &amp; carrot<\/i><\/div>\n<p>Vitamin C and carotenoids.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Herbs<\/span><\/p>\n<div class=\"mit\">with <i>Parsley &amp; Dill<\/i><\/div>\n<p>Aroma and vitamins.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>olive oil or nuts<\/i><\/div>\n<p>For the fat-soluble vitamins.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>chickpeas or egg<\/i><\/div>\n<p>It&#039;s filling.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Bag<\/span><\/p>\n<div class=\"mit\">not <i>pre-cut<\/i> for risk groups<\/div>\n<p>Avoid pregnant women and people with weakened immune systems.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">cooling<\/span><\/p>\n<div class=\"mit\">not <i>unrefrigerated<\/i> transport<\/div>\n<p>Germs multiply rapidly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Date<\/span><\/p>\n<div class=\"mit\">not <i>about the expiration date<\/i><\/div>\n<p>Use up bagged salad quickly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Alone<\/span><\/p>\n<div class=\"mit\">not <i>as the only vegetable<\/i><\/div>\n<p>Too few nutrients.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">sauce<\/span><\/p>\n<div class=\"mit\">not <i>drown in cream dressing<\/i><\/div>\n<p>Then only calories matter.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Outer leaves<\/span><\/p>\n<div class=\"mit\">not <i>throw them all away<\/i><\/div>\n<p>That&#039;s where most of the vitamins are found.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Mixed salad<\/span><span class=\"w\">With arugula, tomato and cucumber.<\/span><\/li>\n<li><span class=\"g\">Salad wraps<\/span><span class=\"w\">Whole leaves as a covering.<\/span><\/li>\n<li><span class=\"g\">Burgers and sandwiches<\/span><span class=\"w\">Crisp instead of wilted.<\/span><\/li>\n<li><span class=\"g\">Taco filling<\/span><span class=\"w\">In fine stripes.<\/span><\/li>\n<li><span class=\"g\">Chef salad<\/span><span class=\"w\">With egg and cheese.<\/span><\/li>\n<li><span class=\"g\">Asian salad<\/span><span class=\"w\">With sesame and lime.<\/span><\/li>\n<li><span class=\"g\">Wedge Salad<\/span><span class=\"w\">A quarter of a head with yogurt dressing.<\/span><\/li>\n<li><span class=\"g\">Fried iceberg<\/span><span class=\"w\">Briefly stir-fried in a wok, Chinese style.<\/span><\/li>\n<li><span class=\"g\">Doner kebab and gyros<\/span><span class=\"w\">With onion and tomato.<\/span><\/li>\n<li><span class=\"g\">Crisp coleslaw mix<\/span><span class=\"w\">With carrot and apple.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> 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 \u2013 this way it will stay fresh for several days.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Salad bowl with bite and color<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Iceberg Bowl<\/h3>\n<ol>\n<li>Wash a quarter of an iceberg lettuce and cut it into strips.<\/li>\n<li>Add a handful of arugula or lamb&#039;s lettuce and a few leaves of radicchio.<\/li>\n<li>Mix in a tomato, a piece of cucumber and a grated carrot.<\/li>\n<li>Dress with 1 tablespoon of olive oil, lemon juice, mustard, salt and pepper, and sprinkle with roasted seeds.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>Here&#039;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.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>A large bowl as a side dish or with chickpeas as a main course. Prepare fresh and store unseasoned.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>Iceberg lettuce is not described in classical Ayurveda. According to current understanding, it is considered, like other lettuces, to be cooling, watery, and light \u2013 balancing for Pitta, but better with warm side dishes for Vata.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>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.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Bagged salad:<\/strong> Pregnant women, the elderly, and people with weakened immune systems should avoid pre-cut, packaged salad and prepare salad fresh from whole heads.<\/li>\n<li><strong>Cold chain:<\/strong> Buy pre-packaged salad only when chilled, bring it home quickly and store it at a maximum temperature of 7\u00b0C; do not eat bloated bags or mushy leaves.<\/li>\n<li><strong>Wash:<\/strong> Also, wash entire heads thoroughly with drinking water before eating.<\/li>\n<li><strong>One-sidedness:<\/strong> Iceberg lettuce alone does not cover the need for folate, vitamin K and carotenoids - combine with dark leafy vegetables.<\/li>\n<li><strong>Allergy:<\/strong> Rare; cross-reactions with other members of the Asteraceae family are possible.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/kopfsalat-lactuca-sativa\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Lettuce<\/span><span class=\"d\">The delicate version with more vitamins.<\/span><\/a><a href=\"\/en\/wiki-archiv\/radicchio-cichorium-intybus-rubifolium\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Radicchio<\/span><span class=\"d\">Red and bitter for the mix.<\/span><\/a><a href=\"\/en\/wiki-archiv\/rucola-eruca-vesicaria\/\"><span class=\"art\">Archive<\/span><span class=\"n\">arugula<\/span><span class=\"d\">Add a vibrant green.<\/span><\/a><a href=\"\/en\/wiki-archiv\/feldsalat-valerianella-locusta\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Lamb&#039;s lettuce<\/span><span class=\"d\">Rich in carotenoids.<\/span><\/a><a href=\"\/en\/wiki-archiv\/tomate-solanum-lycopersicum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">tomato<\/span><span class=\"d\">Colour and lycopene.<\/span><\/a><a href=\"\/en\/wiki-archiv\/gurke-cucumis-sativus\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Cucumber<\/span><span class=\"d\">Even more freshness.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>USDA FoodData Central: <em>Lettuce, iceberg (includes crisphead types), raw<\/em>.<\/li>\n<li>Mou B. <em>Nutrient content of lettuce and its improvement.<\/em> Current Nutrition &amp; Food Science 2009; 5(4): 242\u2013248.<\/li>\n<li>Kim MJ, Moon Y, Tou JC, Mou B, Waterland NL. <em>Nutritional value, bioactive compounds and health benefits of lettuce (Lactuca sativa L.).<\/em> Journal of Food Composition and Analysis 2016; 49:19\u201334.<\/li>\n<li>Federal Institute for Risk Assessment (BfR): <em>Resistant germs: Wash raw vegetables and salads thoroughly and prepare them fresh yourself.<\/em> Statement No. 013\/2019 of 12 April 2019.<\/li>\n<li>Consumer Advice Center: <em>Risk of bacterial growth: Always refrigerate pre-cut salads!<\/em><\/li>\n<li>Commission Regulation (EU) 2023\/915 on maximum levels of certain contaminants in foodstuffs (nitrate in fresh lettuce and iceberg lettuce).<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>",
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        "rendered": "<p>Eisbergsalat (Lactuca sativa var. capitata) Botanischer Name Lactuca sativa var. capitataKorbbl\u00fctler (Asteraceae), ein Eissalat-Typ Verwendet wird Der feste Kopfroh, in Streifen oder Bl\u00e4ttern Geschmack Mild, w\u00e4ssrig-frischvor allem knackig Herkunft Z\u00fcchtung aus den USAEnde des 19. Jahrhunderts Bekannt f\u00fcr Biss und lange Haltbarkeith\u00e4lt sich \u00fcber eine Woche Saison Juni bis Oktober aus dem Freilandim Winter meist<\/p>",
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