The iceberg lettuce belongs – as well as the head lettuce – to the garden lettuces, which are botanically called Lactuca sativa. A synonym for the iceberg lettuce is iceberg lettuce. Its shape, according to its name, is the same as that of lettuce, although both have different characteristics and nutritional values.
This is what you should know about iceberg lettuce.
Although iceberg lettuce does not have as many vitamins as other types of lettuce, its calorie content is very low, in addition to its fat content. In addition, its vitamin C content of 15 milligrams per 100 grams is higher than conventional lettuce. Iceberg lettuce has the same rounded head shape as head lettuce. The compressed shoot axis provides a close arrangement of the leaves, which overlap. Its shape resembles that of a rose with overlapping petals. It is mainly the inner leaves that are eaten. The outer ones are deep green and are removed before processing or even before sale. It is an annual to biennial plant that has a taproot. Iceberg lettuce has the leaf rosette in common with other garden lettuces – as well as the branched inflorescence with yellow flowers. The outer leaves of iceberg lettuce are bending outward. The inner ones are enclosed and protected by the outer ones. For this reason, they are close together and maintain their light green color. This is due to the low sunlight, which provides a small amount of chlorophyll. The inner leaves are crisp and firm. Depending on the strength of growth, the head of lettuce may burst open. In Germany, iceberg lettuce is well on its way to knocking lettuce, which has been ranked #1 for centuries, off the popularity scale. Iceberg lettuce originated in the USA and has become particularly popular due to its fresh, crunchy leaves. Iceberg lettuce owes its name to the time when it was kept fresh by ice during transport. This method guaranteed a long shelf life for the lettuce, even from coast to coast. Unlike many other garden lettuces, iceberg lettuce has quite a long shelf life. Lettuce in particular is very sensitive and reacts negatively to both heat and cold. On average, a head grows up to 20 centimeters and can reach a weight of up to one kilogram. Thus, it is reminiscent of various types of cabbage. As a rule, iceberg lettuce is green, but there are also different varieties. Thus, red varieties can also be found. In Holland, there is also a cultivated variety called crisp lettuce. In Germany, iceberg lettuce has been grown and sold since the beginning of the 20th century. Its taste is similar to that of conventional lettuce, with the individual leaves being heartier and firmer. Iceberg lettuce is also grown today in France, the Netherlands, Belgium, Italy and Israel. Because it is grown in greenhouses, it is not seasonal. Thus, it can be found in supermarkets all year round, although it is also grown freely in the summer. Especially during this period, it is very popular due to its robustness against heat.
Importance for health
Nutrition experts often criticize the rather low nutrient content in iceberg lettuce. While it is not a source of nutrients and vitamins worth mentioning, it is particularly suitable for people who are thinking about dieting. With its low amount of fat, it can replace other side dishes and snacks without hesitation. Due to its firmness, it is also good for nibbling. Although iceberg lettuce does not have as many vitamins as other types of lettuce, its calorie content is very low in addition to its fat content. In addition, its vitamin C content of 15 milligrams per 100 grams is higher than conventional lettuce.
Ingredients and nutritional values
The calorie content comes to just 13 for the same amount of lettuce, while the fat content comes to 0.3 grams. In addition, iceberg lettuce contains 1.9 grams of carbohydrates in 100 grams of lettuce and about 0.5 grams of fiber. The main ingredient of iceberg lettuce is water with 95% content. In addition, iceberg lettuce provides small amounts of vitamins A, B1 and B2, as well as magnesium, potassium, calcium, phosphorus and iron.
Intolerances and allergies
In principle, people can develop intolerances or allergies to almost any food. In addition, there are people who basically have difficulty with salads and vegetables because they stimulate digestion. Due to this, there may be discomfort in the digestive tract.All in all, however, intolerances to iceberg lettuce are rather rare, as the ingredients hardly trigger any allergies. The high water content contributes precisely to this.
Shopping and kitchen tips
Meanwhile, the iceberg lettuce is very popular. This is not only due to its fresh taste and robustness, but also its conceivably simple storage. When buying, little can be done wrong. Provided that the stalk has not turned brown or the leaves have become soft in the meantime, iceberg lettuce is generally okay. If the leaves look fresh and have their usual light green color, the quality is good. The storage of iceberg lettuce is similarly simple. To store it in the refrigerator, it makes sense to wrap it in foil. In the vegetable compartment of the refrigerator, iceberg lettuce can be stored for at least a week without hesitation. In the literature you can also find longer periods, but here it depends on the temperature of the refrigerator and the quality of the lettuce. The preparation of iceberg lettuce is also unproblematic. If the outer leaves no longer appear quite fresh and have brownish spots, they should first be removed. Then cut off the stalk end and gradually detach the leaves from the center. Depending on the recipe, the lettuce can also be halved or quartered as a head. It is important to wash the leaves. They are then dried in a salad spinner or on a cloth. To cut iceberg lettuce into strips, you can use a normal, large kitchen knife.
Preparation tips
There are different ways of preparing iceberg lettuce. For example, in some countries it is also used as a vegetable. As such, it can be boiled or cooked. Iceberg lettuce is particularly well suited for mixed or simple green salads. It is often served with tomatoes, cucumbers, feta cheese or olives. Even when standing for a long time, iceberg lettuce has the virtue of remaining crunchy. This is also true when it is dressed with salad dressing. For this reason, it is particularly suitable for buffets at large parties or family celebrations. Iceberg lettuce can be combined with almost any raw vegetable. It is similarly variable when it comes to dressing. A light herb-yogurt dressing or, optionally, a vinegar-oil dressing is particularly recommended. In the USA, the trend has developed to use iceberg lettuce as a topping for sandwiches. In Germany, too, it can be found on sandwiches in bakeries. It is also suitable as a filling for tacos or wraps. Thus, iceberg lettuce can be used for anything that lettuce is useful for.
