Salads are often viewed as healthy, but the amount of nutrition you get from a salad depends on the type of lettuce used. Not all lettuce is equal, and iceberg lettuce, also known as crisphead lettuce, possesses the lowest nutritional value of all lettuce varieties. But iceberg lettuce is a very low-calorie food and does provide a small amount of vitamins A, C and K, as well as folate.
Gauging Your Greens
One cup of chopped iceberg lettuce contains only 8 calories, 0.5 gram of protein, 1.7 grams of carbohydrates, 0.7 gram of fiber and virtually no fat. This amount of lettuce provides 286 international units of vitamin A, 1.6 milligrams of vitamin C, 17 micrograms of folate and 13.7 micrograms of vitamin K. That is 6 percent of the daily value for vitamin A, 2.6 percent of the DV for vitamin C, 4 percent for folate and 17 percent for vitamin K. If iceberg is your lettuce of choice, top it with lots of nutrient-dense veggies such as broccoli, cucumbers, carrots, tomatoes, bell peppers and sugar snap peas to bump up the nutritional value.