One of the most common myths and misunderstandings in nutrition is about the nutritional value and worthiness of iceberg lettuce. I am always amazed to see peoples’ faces when I tell them that iceberg lettuce is a good food.

I have heard many doctors, dietitians and other health professionals tell people that they should avoid consuming iceberg lettuce because it has no nutrients, is empty calories, and is basically the equivalent of a junk food. Instead, we are told to choose dark green lettuces, like romaine lettuce and/or leaf lettuce, as they are nutritionally rich.

Well known celebrities even repeat these same sentiments. In restaurants I frequently see people refuse to eat their salads because they are made from iceberg lettuce.

Is this really so? Is iceberg lettuce really a junk food? Does it have no nutritional value?

This week, let's take a closer look at these allegations and see if any of them are actually true. http://jeffnovick.com/RD/Articles/Entries/2008/3/21_Iceberg_Lettuce__A_Lesson_In_Nutrient_Density.html

Vitamin K

Iceberg lettuce serves as a good source of vitamin K. Each 2-cup serving contains 35 micrograms of vitamin K -- 28 percent of the recommended daily intake for men and 39 percent for women. This vitamin supports skeletal health and helps you form blood clots -- blood cell aggregations that physically cut off bleeding after you've suffered tissue damage. Getting enough vitamin K in your diet might help preserve bone health as you age by reducing your osteoporosis risk, reports the University of Maryland Medical Center. http://www.livestrong.com/article/420531-does-iceburg-lettuce-have-any-nutritional-value/

The Iceberg lettuce nutrition myth is really getting old.

You've probably heard it: Iceberg is the least nutrient-dense cultivar of lettuce available, so you should avoid it and go with romaine lettuce, kale, or some other type of green.

Someone even saw me buying iceberg a few years back and told me, "you might as well be chewing on cardboard."

Besides being blatantly wrong, the iceberg lettuce nutrition myth comes from the same sort of thinking that leads to poor eating habits.

For years our society has been obsessed with the idea that more is better. In some instances this can be true, but when it comes to nutrition, humanity needs to stick to a goldilocks approach - not too much, not too little. When we decide more is better, we start making irrational choices like taking supplements and superfoods. http://www.raw-food-health.net/Iceberg-Lettuce-Nutrition.html