Side dishes · Green salads & slaws

Iceberg wedge salad

Name: Iceberg wedge salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 head iceberg lettuce, in wedges, cold; 1/2 cucumber cucumber, diced; 2 stalks green onion, sliced; 1/2 cup whole-milk Greek yogurt; 2 tbsp mayonnaise; juice of 1/2 lemon; 2 cloves garlic, grated; 2 tbsp fresh dill, chopped; 1/4 tsp salt; 1/2 tsp black pepper

The 'life-changing' iceberg salad of 2025: cold wedges under a garlicky yogurt-dill dressing. Iceberg is nearly all water and crunch, which is precisely why it works — volume for almost nothing, and a dressing that brings a little protein instead of just oil.

Time: 15 min (15 prep + 0 cook)
Servings: 4
Per serving: 113 kcal
Protein: 4 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 head iceberg lettuce, in wedges, cold500 g
1/2 cucumber cucumber, diced150 g
2 stalks green onion, sliced20 g

Dressing

1/2 cup whole-milk Greek yogurt120 g
2 tbsp mayonnaise30 g
juice of 1/2 lemon20 g
2 cloves garlic, grated6 g
2 tbsp fresh dill, chopped5 g
1/4 tsp salt2 g
1/2 tsp black pepper1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Keep the lettuce in the fridge until the last minute — this salad is half temperature. Cut the head through the core into four wedges so they hold together.
Whisk the yogurt, mayonnaise, lemon, garlic, dill, salt and pepper. It should just pour; loosen with a spoonful of water if it sits.
Set each wedge on a plate, pour the dressing over so it runs into the layers, and scatter the cucumber and green onion over.
Knife and fork, straight away, while it still crunches.

Why this score

exceptionally filling

Low energy density — a lot of food for the calories.

Three routes to fullness — one is enough

15% of kcal

90% water

19 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 451 kcal goes into the pot, 854 g of ingredients comes out as ~850 g of food → 53 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 53
Protein: (15%); 2 g
Fat: (56%); 3 g
Carbohydrates: (29%); 4 g
of which sugar: 2 g
Fiber: 1 g
Sodium: 129 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.