If that sounds like a lot of greens for one sitting, just add other vegetables to your salad bowl, such as tomatoes, carrots, and peppers.
It actually takes about two cups of greens to make the nutritional equivalent of a one-cup serving of vegetables. But a cup of vegetables is not the same as a cup of salad greens. The USDA recommends two cups of vegetables per day for women ages 51 or older, and two-and-one-half cups per day for men ages 51 or older. For example, arugula and watercress are peppery, dandelion and escarole are bitter, mâche and iceberg are sweet, and a green called tatsoi has a mustard flavor. Source: USDA National Nutrient Database for Standard Reference.īuild a salad based on the nutrients you need most or simply the tastes and textures you like best. Note: g = grams IU = International Units mcg = micrograms mg = milligrams. Remember: it takes two cups of greens to make the nutritional equivalent of one cup of vegetables. Nutrient levels shown are for one cup of raw greens. "I'm not recommending that you avoid iceberg lettuce," Moore says, "just that it's best to mix it with other greens." Salad greens by the numbers Iceberg lettuce, for example, contains folate and vitamin A, but is otherwise known for being the least nutrient-dense salad green.
They are rich in a combination of vitamins A, C, and K several B vitamins (including folate) and potassium.īut some greens aren't nutrient powerhouses. Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). Greens are also low in calories, but high in nutrients and volume, which can be helpful if you're trying to manage your weight," Moore points out. "They also provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health. Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. It's also common to use the leaves of many other plants in salads, such as spinach, kale, arugula, dandelion, escarole, and watercress. Loose leaf: large, curly, sometimes reddish leaves arranged along a central stalk (such as red or green leaf lettuce). Romaine: long, crisp leaves often used in Caesar saladsīutterhead: a loosely packed head of lettuce that resembles a blossoming flower (such as Boston lettuce) These includeĬrisphead (also known as iceberg): a round, tightly packed head of light-colored, crunchy leaves The raw leaves we toss into a salad may come from several varieties of lettuce. So it helps to know which salad greens will give you the most bang for the bite. "They vary in regard to their nutrient content, nutrient density, flavor, and texture," says Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. A large salad can check off your veggie requirements for the day in one fell swoop.īut not all salad greens are created equal. In the quest to follow daily dietary recommendations and eat the right amount of vegetables, salad is your friend. Have a correction or suggestions? Shoot us an email.Tailor salad greens to your dietary needs and taste preferences. Romaine Lettuce (Lettuce, cos or romaine, raw) Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw)
USDA sources for nutritional information: You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares. Romaine lettuce is an excellent source of Vitamin A.ĭetailed nutritional comparison of iceberg lettuce and romaine lettuce is analyzed below.Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.Romaine lettuce has more riboflavin and folate.Ever wonder how your favorite foods stack up against each other in terms of nutrition?įor a quick recap of significant nutrients and differences in iceberg lettuce and romaine lettuce:
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