By “regular” lettuce, let’s say we’re talking about things like romaine, red or green leaf lettuce, spinach, kale, or arugula, etc. What’s the difference between iceberg lettuce and regular lettuce? (The way we define “healthy eating” is pretty fraught anyway, given the influence of diet culture and discounting of important factors like joy and connection, food access, and culture.) Change the lettuce’s context by, say, sticking it in chicken and pepper fajitas or tucking it into a hummus and veggie wrap-foods that more people see as being healthier-and it starts to look a whole lot different. But because they usually don’t have the nutrition profile and glowing health halo of, say, a fiber-rich quinoa bowl, those foods tend to be looked down upon in the nutrition world-and by extension, iceberg lettuce does too. Of course, there’s nothing actually wrong with eating nachos or burgers, and all foods have their place in a varied, balanced diet. It’s typically thrown on top of things like nachos and burgers, or tossed with rich, creamy salad dressings, for instance. But first, another big reason for iceberg’s bad rap: the fact that it tends to get involved with foods and dishes that aren’t always seen as meeting our collective standard of good for you, notes Largeman-Roth. Therefore, a person can combine it with other low carb vegetables to create a nutritious meal that does not take the body out of ketosis.We’ll talk more about comparing iceberg lettuce nutrition to its rival greens in a minute. Lettuce is usually the main ingredient in salads. Iceberg lettuce contains 2.92 g of carbs per 100 g. If you’re not careful or are eating them as a free-for-all, you could overconsume carbs, and thus get kicked out of ketosis. Can you eat too much salad on keto?Īnd that means that you have to watch how much you eat - even lettuce. Leafy greens to add to your diet include: spinach. These nutrients can help to lower blood sugar.

Leafy greens like spinach, kale, and chard Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher. See also Are Artichokes Good For A Low Carb Diet? Which is better for you iceberg or romaine lettuce?Ĭos or romaine lettuce has a better nutritional profile than iceberg lettuce. Lettuce and most other nonstarchy vegetables have very low glycemic index scores, according to the American Diabetes Association, so you don’t have to worry about them greatly increasing your blood sugar levels.

The sky-high levels of H 20, mean there’s just not as much room for other good stuff, like vitamins, minerals, and fiber, making iceberg lettuce nutrition less impressive. “ With the high water content, iceberg lettuce isn’t as rich in as other types of lettuce,” Feller explains. 4 A cup of raw iceberg lettuce is considered one serving, and the American Diabetes Association recommends a minimum of 3 to 5 servings of non-starchy vegetables per day. Lettuce is a nonstarchy vegetable, which is one of the best food groups for managing diabetes. #4 is ICEBERG LETTUCE! It contains 2g of carbs in a 50-gram portion. See also How Did They Grow Lettuce In Space? How many net carbs are in a head of iceberg lettuce?

Net carbs in iceberg lettuce