One cup of iceberg lettuce contains: 10 calories, 0 grams of fat, 1 gram protein, 2 grams carbs (1 of dietary fiber), 7 percent of vitamin A, 3 percent of vitamin C, 1 percent of calcium and 2 percent of iron. It also contains trace amounts of potassium, folate, vitamin K, magnesium and phosphorus.
It is true that darker greens contain more nutrients. Iceberg can be an acceptable choice combined with a variety of other greens to make a delicious salad. Mixing greens is a great way to keep crispiness and nutritional value. Leaf lettuce can be somewhat bitter if it is left too long growing in the ground, and sometimes when it is harvested in a timely manner it can still retain some of its bitterness. By combining leaf lettuce with iceberg, the bitterness can be reduced while maintaining other beneficial nutrients.