Salad hearsay: fact or fiction?

Salad isn’t exempt from being the target of misconceptions. Here are some commonly spouted claims about leafy greens and lettuce, followed by whether or not they’re true.

Iceberg lettuce isn’t nutritious
This one’s true. Like celery, radishes and cucumbers, iceberg lettuce is 95 percent water. To be fair, it also contains a small amount of vitamin B and dietary fiber, which is better than nothing. While eating iceberg lettuce is good for staying hydrated, the nutritional value of it is negligible.

Caesar salad has more calories than a hamburger
This is can be either true or false, depending on the specifics involved. The calorie density of a Caesar salad will entirely depend on the portion size and what’s in it. If your salad comes slathered in dressing and topped with chicken, bacon and croutons, then it probably does have more calories than a hamburger. However, it depends on what exactly is on the burger.

Prewashed lettuce can be served immediately
This is false. Prewashed lettuce can become contaminated at any point between the farm and your kitchen. It can also pick up contaminants from your counter if you’re preparing raw meat close by.

Always wash your salad, regardless of what it says on the package. That said, while a quick rinse under the tap is all it takes to remove pesticides and surface contaminants, it won’t eliminate the risk of being infected by E. Coli. Keep an eye out for health advisories and food recalls.

With this knowledge in hand, you’re set to enjoy dining on salads all summer long.

Americans can get up-to-date information about food recalls here.