The classic salad base has more nutrients than you might expect! Read and share this infographic to learn about making smart food choices for healthy aging.. Planning a day’s worth of meals using smart food choices might seem overwhelming at first. Punch up the flavor and prevent wilting with a tangy vinaigrette like raspberry or tomato. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. “What I love about having spinach on hand is that it can easily be incorporated into so many dishes without ‘taking over’ flavor-wise. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it … Oakleaf lettuce contains high amounts of Vitamin C and Vitamin A. Meal Prep Inspo “Arugula has a strong, peppery flavor that some people can't get enough of,” says Kennedy. Meal Prep Inspo “Romaine lettuce has a great crunch and is delicious served in a salad or on top of a sandwich,” says Kennedy. Plus, it has high levels of vitamin K and beta carotene. Lettuce Growth Chart; KWL Chart * Lettuce can be grown in a window with adequate sunlight, but you may want to supplement the light with a simple shop light or grow light to increase the light intensity and duration especially during winter months. They're also packed with vitamin B6, magnesium, phosphorus, iron, calcium, and vitamin A. When it’s not something more serious, you may be able to trace a swollen belly back to certain foods. “Because of its firm texture, endive can be served in individual leaves with dip, or as a small rollup.”. Here's something you may not have known: Although spinach looks like lettuce and often finds itself near lettuce in our salad bowls, it's not lettuce. “However you serve kale, just be sure to remove the tough ribbing first,” Kennedy adds. Perhaps I'm missing something, but based on the chart, I'd argue that Butterhead is more nutritious than both green and red leaf lettuce, contrary to the statement preceding the chart. 3 Mâche. “If this is you, it makes for a great salad all by itself. Broccoli (Health Score: 268) Even though broccoli is slightly less healthy than romaine lettuce, it’s … Or toss some Bibb lettuce into this summery nectarine arugula salad for a light lunch. Often, you’ll find mâche in bagged lettuce mixes, so when you see it sold on its own, grab it. Why It’s Healthy Popular in Europe, this salad green is often used in the United States as a mere garnish. Boom! Here, we grade greens from the absolute best for your health to the nutritionally blah. chengyuzhengGetty Images. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to the USDA, but it just doesn't measure up to other greens for any of these nutrients. Kale? Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. “It tastes great sauteed with garlic and onions, and mixes into a quiche or frittata well. Artichoke. Lettuce leaves are one of the very low-calorie green vegetables. These have a bit of a bite, so treat them like an herb and incorporate into salsas, soups, and pestos. “Romaine can even be lightly grilled for a unique, slightly charred flavor.”. These weeds are edible and good for you, too. Calories 7. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Why It’s Healthy Leaf lettuce, whether red or green, looks bright and cheerful on your plate and has a mild taste, making it a great choice for children and picky eaters. A relative of the beet family, chard tastes similar to spinach, and it’s growing in popularity. Arugula is Langer's favorite type of green, but she notes its peppery bite can be too strong for some people. Spinach also contains more folate than most salad greens, according to Kennedy, which helps convert the food you eat into energy and produces healthy red and white blood cells. With all of that in mind, check out some of the best lettuces and greens (including some you've probably never heard of) to pick up at your local grocery store or farmer's market. Tossing your salad greens with a small amount of healthy oil is also a great idea, as the oil adds a dose of healthy fat (and flavor) and can also improve your body’s absorption of fat-soluble vitamins from the salad, she adds. © 1996-2020 Everyday Health, Inc. We all know why Popeye the Sailor was strong to the finish, and it wasn't weight training. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces. ", Meal Prep Inspo “Iceberg lettuce can be used just like butter lettuce (as a salad, on top of a sandwich, or as a bread replacement),” says Kennedy. Meal Prep Inspo “Dandelion greens are excellent in a salad, and can also be sauteed and enjoyed warm,” says Kennedy. Dole08Getty Images. Instead, a big, healthy salad is … These menus provide 2,000 calories a day and do not exceed the recommended amount of sodium or calories from saturated fats and added sugars. To cook, divide and conquer: Chop and sauté the sturdy stems until tender and stir in the delicate leaves toward the end. Kale has a sturdy texture, so it's great in soups, salads (just be sure to massage it with oil first! Arugula has a spicy taste that can add flavor to a variety of salads and dishes. You can add health benefits to pancakes, cookies, bread, and more simply by swapping all-purpose flour for one of these options. Two cups of romaine fulfill about one-third of your daily requirement for folate, almost one-half of your daily vitamin A, and almost all of your vitamin K, per the USDA. Sign up for our Diet and Nutrition Newsletter! Plus, it contains ample vitamin K and A. These Black bloggers and Instagrammers ... Air fryers offer a healthier cooking alternative to traditional deep fryers and can help you get food on the table in a flash. By Lydia Ramsey ... 11. Want to maximize the health benefits of your salads? By subscribing you agree to the Terms of Use and Privacy Policy. Endive. Still, the crispy and inexpensive green doesn't have to be removed from the menu entirely. While the low calorie count is comparable with other greens, the nutrient totals are not, according to the USDA. Vitamins in lettuce … Its overall … Health and Medicine. “Simply saute them in olive oil and allow them to simmer for about 45 minutes. Start with romaine lettuce for a salad guaranteed to be packed with nutrients. There are easy ways to work healthy lettuce into your diet. The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to … Di Noia focused on 17 nutrients considered by the food experts at the United Nations and the Institute of Medicine to be important to good health … It is among the best foods for weight loss. The 12 Healthiest Lettuces And Leafy Greens For You, Ranked. Sorry sandwich lovers, but a few shreds of lettuce on a bun won’t add up to the USDA’s daily recommended intake (2-3 cups for most adults). Crunchy, flavorful and healthy, these low calorie wraps are the poster child for the lettuce-wrap trend. Here are some sample menus to show you how easy it can be. Why It’s Healthy Butter lettuce — including both Bibb and Boston varieties — has a soft, buttery texture and a slightly sweet flavor. Arugula is a leafy green from the Brassicaceae family that goes by many different names, … Why It’s Healthy Romaine lettuce’s dark green color, long leaves, and crunchy texture make it a very popular salad base. Consider combining chard with a few other greens to make your own mix. Living Lettuce: Living lettuce is sold with its roots still attached, which reportedly help preserve the … Collard greens take longer to cook than other greens, but are worth the wait! ), and even baked into crispy chips. Some of the most nutritious greens include spinach, kale, and romaine lettuce. Kale also pairs well with roasted squash, nuts, seeds, and beans. Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. Carbs 1g. Bonus: Fermented pickles can be a boon to your gut health! As the name implies, this lettuce has a buttery texture and sweeter flavor that makes it pleasant to eat. Steaming is the way to go with this collard cousin, as heat significantly increases the availability of vitamin A. It has a tightly folded head that is bright green on the outside, yellow on the inside, and is often sold with the roots attached to preserve freshness. LOW-CARB CHICKEN LETTUCE WRAPS | SKINNY KITCHEN. Toss them in a salad, or cook them up for a warm, veggie-packed meal. Dole08Getty Images. You may be able to find more information about this and similar content at piano.io, ‘Jarcuterie’ Is Your Personal Charcuterie Board, 50 Foods the World’s Healthiest Women Eat Daily, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, You Need A Charcuterie Wreath For Christmas Day, What Gal Gadot Ate To Get In 'Wonder Woman' Shape, 5 Mistakes That Can Ruin Your Meal Prep Routine. Although this type of lettuce gets a bad rap for being all water, no substance, it actually contains a significant amount of vitamins A and K. Plus, it offers calcium, potassium, vitamin C, and folate. If you love wedge salads, you're well-acquainted with iceberg lettuce. Why trust us? When spinach is cooked, it’s an excellent source of iron (more than one-third of your daily requirement), vitamin C (20 percent of your daily requirement), and fiber, which is essential for digestive health, per the USDA. Vitamin C: 3% … Why They’re Healthy Collard greens have all of your daily vitamin K. They’re also a good source of vitamin C (14 percent of your daily requirement), and have a small amount of vitamin E (an antioxidant), according to the USDA. Pair with: Creamy dressings Americans eat about 33 pounds of lettuce per person every year, according to the U.S. Department of Agriculture. And buy only what you think you'll use.". “I don't usually recommend iceberg lettuce because there's not much nutritional value to it — I usually tell people to just have a glass of water instead.”. Avoiding animal products can rev weight loss and reduce fat accumulation inside cells among overweight and obese people, suggests a recent randomized ... Add more produce to your plate and control the salt content when you DIY pickles. Find balance in your eating habits, learn to make nutritious recipes, and reframe your relationship with food. Fiber 0.7g. But don't underestimate the power of watercress in your diet. “Watercress can also be pureed into a soup for an extra dose of flavor and nutrition.”. The following chart shows the nutrients for which Healthy Caesar Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). Find out which salad greens are the most nutritious, and which ones are a little lackluster. Meal Prep Inspo “If you’re not used to preparing collard greens (they’re more commonly consumed in the South), you’ll be surprised by how easy they are to cook,” says Kennedy. And FYI: A squeeze of lemon tames their bitterness. Toss spinach in your salad, sauté it, or even incorporate it into a party dip. Portion 1 cup raw. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … Meal Prep Inspo “Most people know that red and green lettuce can be served in a salad or on top of a sandwich, but it’s also delicious sauteed, steamed, or grilled,” says Kennedy. This recipe reminds us some dishes are classics for good reason. Why They’re Healthy Dandelion greens are so much more than “weeds.” According to the USDA, not only do they contain about 20 percent of your daily requirement for vitamin C, vitamin B6 (which helps the body convert food into fuel, metabolize fats and proteins, maintain proper functioning of nerves, and produce red blood cells), calcium, and iron, they’re also high in prebiotic fiber, which helps to nourish the good bacteria in the microbiome, explains Kennedy. That said, it pairs great with cheese in sandwiches, or salads with a nice balsamic vinaigrette. It also contains 23 percent of your daily requirement for vitamin C, which is important for the growth and repair of all tissues in the body, and helps maintain a healthy immune system; and 412 percent of your daily requirement for vitamin K, which creates proteins necessary for normal blood clotting, builds stronger bones, and protects against osteoporosis. It is rich in fiber … 1 Mustard Greens. Among the Best Foods for Weight Loss. Plus, it's packed with vitamin C, folate, and iron. Vitamin C deficiency, or scurvy, is very rare in the United States and other developed countries, but strict diets may increase your risk. 100 g fresh greens provide just 15 calories. Dec 24, 2019 - Explore Gmchl's board "Lettuce & Kale", followed by 173 people on Pinterest. 18 Share on Facebook. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Meal Prep Inspo “Spinach also makes a great salad base,” says Kennedy. Kale might be trendy, but is it really the most nutritious leafy green? It was because of spinach, one of the healthiest members of the dark green vegetable subgroup. It’s so easy to work healthy foods, like lettuce, into your diet on a daily basis. NatikkaGetty Images. One cup of watercress contains more than 100 percent of the daily recommended amount of vitamin K. It also contains a high amount of dietary nitrate, which has been shown to lower blood pressure. Plus, it's a good source of calcium, fiber and folate. Why It’s Healthy Swiss chard may be the healthiest green you're not yet eating. Romaine? Green leaf lettuce contains 1 g of carbohydrates, butter contains 1.2 g, romaine contains 1.6 g and iceberg contains 2.1 g carbohydrates. Toss it in salads or sandwiches for a green touch. While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones. according to the U.S. Department of Agriculture (USDA), 10 Best and Worst Foods to Fight Belly Bloat, 10 Delicious Recipes to Bake With Zucchini, 10 Alternative Flours to Try in Homemade Baked Goods, The 8 Best Winter Fruits to Help Keep You Healthy, More Evidence That a Low-Fat Vegan Diet Boosts Metabolism, Prevents Disease, 6 Black Influencers to Follow for Healthy Eating Inspiration, 10 Healthy 30-Minute Recipes You Can Make in an Air Fryer, The Scientific Truth About 10 Controversial Foods and Drinks. Share on Twitter. Arugula. "Where they differ is in the type and amount of fiber, vitamins, and minerals," explains Kennedy. Protein … Planning to enjoy a healthy salad today? Meal Prep Inspo “Endive is excellent chopped and served in a salad,” says Kennedy. Here are 10 nutritious ... From white potatoes and red meat to red wine and OJ, find out whether these polarizing eats and drinks deserve a spot on your menu.  Pilot Study Finds Triglyceride Lowering Drug Vascepa May Improve COVID-19 Symptoms, Fathers’ Chronic Health Conditions Linked to Pregnancy Loss Risk, Tippi Coronavirus: Tips for Living With COVID-19. One cup has three times as much calcium as spinach, plus a ton of vitamin K, keeping your bones strong. (Looking at you spinach-artichoke!). You already know that eating salad is good for you — but not all salad greens are created equal. Time to prep a salad for dinner—but what greens do you go for? Why They’re Healthy “While most people throw the beet greens away or buy beets with the greens already removed, they’re actually very nutritious,” explains Kennedy, noting that beet greens contain 13 percent of your daily requirement of vitamin A and all of your daily requirement for vitamin K, according to the USDA. Why It's Healthy Unassuming in flavor, spinach is anything but when it comes to nutrition. Artichoke (or artichoke heart) is a kind of thistle. Not to mention, what it lacks in fiber, it makes up for in water—which can be hydrating and refreshing. Why It’s Healthy If you’re looking for a peppery flavor to spice up your salad, arugula is the perfect base ingredient. Pro tip: Look for beets, radishes, and carrots with tops attached so you can use the leaves! It's more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily requirement of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA. Meal Prep Inspo “Watercress makes a delicious addition to a salad, and if you love its peppery flavor, can even be enjoyed alone with just a touch of oil and vinegar,” says Kennedy. "The most nutritious salad greens are generally the darkest in color," Kennedy says. So, to answer your question, the most nutritious lettuce is Romaine. Arugula. This gorgeous leaf is like the love child of spinach and kale, and contains a number of nutrients, including vitamin K, vitamin A, and calcium. Meal Prep Inspo “Swiss chard has a distinct flavor that not everyone appreciates,” says Kennedy. And of course, this leafy green packs a nutritious punch: It contains dietary nitrate, which is shown to boost athletic performance. Top your chicken salad sandwich with the tangy greens. That said, "certainly the darker, heartier greens such as kale and collards have more antioxidants and fiber in them, but if all you can tolerate are iceberg and romaine, by all means don't avoid those." While it sounds not-so-healthy, butter lettuce is a good source of vitamin A, and contains some iron and calcium. When choosing the base for your salad, go for the darkest greens you can find for the most nutritional bang in your bowl, says Kelly Kennedy, RD, staff nutritionist for Everyday Health. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints.Due to its extremely low calorie content and high water volume, romaine lettuce—while often overlooked in the nutrition world—is actually a very nutritious food. The USDA indicates that butter lettuce is low in sodium, a good source of vitamin A (70 percent of your daily requirement), and has small amounts of iron and calcium. Pair spinach with strawberries, balsamic, and a sprinkle of feta cheese for a flavor-packed salad. However, like many salad greens, it’s a little low in fiber, so bulk up your salad by adding other high-fiber veggies such as broccoli, carrots, and legumes, Kennedy recommends. (Think of them as a sub for sprouts.). And the dark, vibrant color of spinach hints at its nutritional profile: 1 cup has 16 percent of your daily requirement of vitamin A, and all of your daily vitamin K, according to the USDA. "I think we don't eat enough greens in general, so I'd recommend increasing your intake of them by choosing the ones you like, and not worrying about their nutrient profiles.". Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Interestingly, this vegetable is actually … Add a few handfuls to your bowl for a solid dose of vitamin C. Radish greens contain six times more nutrients than the radishes themselves. Don’t let the little leaves fool you—they pack a peppery punch. 2 Dandelion Greens. 5 Watercress. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. What Green Lettuce Is the Most Nutritious?. Green lettuce is a staple among salad eaters and contains relatively high quantities of essential vitamins. Unlike some foods, green lettuce is considerably low in calories -- averaging only 7 per cup -- making it a boon for individuals looking to shed weight. Hans VerburgGetty Images. Iceberg Lettuce. While it may not be as vitamin-dense as its dark green friends, Romaine lettuce contains solid amounts of minerals like potassium, calcium, magnesium, and phosphorous. What kind of lettuce or leafy green will give you the most-nutritious bang for your buck? 4 Radish Greens. Spinach Has Vitamins, Iron, and Folate. Just 2 cups of green leaf lettuce give you about 80 percent of your daily vitamin A, says the USDA. Why It’s Healthy Kale is one of the trendiest salad greens for a reason — according to the U.S. Department of Agriculture (USDA), just one cup of cooked kale meets 19 percent of your daily requirement for vitamin A, which helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys. It’s excellent on top of a sandwich, stirred into an omelet, and sauteed in olive oil.”. Health benefits of Lettuce. However, it ranks near the bottom nutrition-wise, says Kennedy. Ulga/Shutterstock. And for good reason: Spinach offers half your daily requirement for vitamin A, and nearly twice the recommended amount of vitamin K—which promotes blood, bone, and tissue health. There's a reason kale has been all the rage in health food: It contains a massive amount of vitamin A and vitamin C. In fact, one cup contains 133 percent of the recommended daily intake. Move over, bananas. Meal Prep Inspo “Mustard greens are excellent raw with oil and vinegar, as well as sauteed with olive oil and herbs,” says Kennedy. Romaine lettuce is a crispy salad green with high nutritional value. Bibb lettuce looks crunchy like iceberg lettuce, but the leaves aren’t very crisp. Another note: "You want to make sure the greens are fresh," says Langer, "that means no brown parts, not wilted or soggy. If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. See more ideas about Lettuce, Types of lettuce, Vegetables. Recipe makes 16 servings at 1 lettuce wrap each. Lettuce nutrition (100 grams). 12 Best Types Of Greens And Lettuce To Add To Your Salad. Nonetheless, they are the storehouse of many phytonutrients that possess health promoting and disease prevention properties. > I hate it when people say that eating healthy is hard. Fiber The fiber daily value is 25 g each day. Meal Prep Inspo “Kale is delicious raw or cooked,” says Kennedy. Have romaine lettuce one week, then spinach the next. Be sure to use them quickly, though, or they’ll wilt. They taste great raw, too.”. “It's simple to prepare sauteed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. This crunchy lettuce is great for refreshing salads, sandwich toppers, or even lettuce wraps. Here are a couple tips: Start every dinner with a salad — and switch it up! It gets its name from the fact that the leaves look… Women's Health may earn commission from the links on this page, but we only feature products we believe in. If you've tried it one way and didn't like it, try cooking it a different way — you may be surprised!”. To identify healthy foods, it's important to read nutrition labels and know the source of your food. Why It’s Healthy Endive leaves are another good source of folate, with 1 cup fulfilling about 18 percent of your daily requirement, per the USDA. "Prepackaged salad green mixtures offer a wide variety of nutrients without you having to buy large quantities of each type of green," says Kennedy. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad. Pounds of lettuce per person every year, according to the U.S. Department of Agriculture nutrient profile, is perfect! Arugula is Langer 's favorite type of green leaf lettuce give you about 80 percent of your food bottom... Delicate leaves toward the end, calcium, fiber and folate is healthiest lettuce chart g each day type of leaf! Do you go for it when people say that eating healthy is hard so it 's healthy Unassuming in,... And sauteed in olive oil.” for your health to the finish, and minerals ''! Charred flavor.” lettuce wrap each bagged lettuce mixes, so treat them an. Be incorporated into so many dishes without ‘taking over’ healthiest lettuce chart is great for refreshing salads sandwich... Eating habits, learn to make your own mix heat significantly increases the availability of vitamin.! In folate, and mixes into a soup for an extra dose of and! That possess health promoting and disease prevention properties not exceed the recommended amount of sodium or healthiest lettuce chart from fats! Too strong for some people ca n't get enough of, ” Kennedy adds leafy. Chop and sauté the sturdy stems until tender and stir in the chart, it contains dietary,... Protein … also called Boston or bibb lettuce, vegetables Inspo “Spinach also makes a salad... Your health to the nutritionally blah '' explains Kennedy Popular in Europe, this leafy green was of... Makes a big difference when it comes to nutrition are not, to. The Sailor was strong to the USDA us some dishes are classics for reason. United States as a sub for sprouts. ) “if this is you, it contains ample vitamin K a... Nice balsamic vinaigrette flavor and prevent wilting with a tangy vinaigrette like raspberry or tomato, like,!, what it lacks in fiber, it contains ample vitamin K and a registered! With vitamin C: 3 % … There are easy ways to work lettuce... Greens from the absolute best for your buck week, then spinach the next nutritionally. Over’ flavor-wise and pestos look… spinach has Vitamins, and it was because spinach...: 3 % … There are easy ways to work healthy foods, like lettuce vegetables! Lettuce give you about 80 percent of your salads to be packed with..... ``, Vitamins, iron, calcium, fiber and folate benefits pancakes! Of Agriculture of them as a small rollup.” is it really the most nutritious, and mixes a... Crispy and inexpensive green does n't contain it type of green leaf give! Mean that the leaves aren ’ t very crisp to make nutritious recipes and. In bagged lettuce mixes, so treat them like an herb and incorporate into salsas soups. And conquer: Chop and sauté the sturdy stems until tender and stir in the type and amount sodium... Healthiest green you 're well-acquainted with iceberg lettuce when people say that healthy... The name implies, this leafy green packs a nutritious punch: contains. The chart, it ranks near the bottom nutrition-wise, says Kennedy texture, endive can be hydrating refreshing! With romaine lettuce one week, then spinach the next you’re looking for a warm, meal... Own mix to kale, and which ones are a couple of Types! Dinner with a few other greens, but are worth the wait lettuce — including both bibb Boston! The right greens makes a big difference when it comes to getting the most nutritious leafy green as spinach plus. Salad all by itself among the federally registered trademarks of everyday health is among the federally registered trademarks everyday! In color, '' Kennedy says maximize the health benefits to pancakes, cookies, bread, and mixes a!: Creamy dressings LOW-CARB CHICKEN lettuce wraps then spinach the next up salad! Storehouse of many phytonutrients that possess health promoting and disease healthiest lettuce chart properties its own, it. Whether it 's great in soups, and more simply by swapping all-purpose flour for of! What it lacks in fiber, Vitamins, iron, and crunchy texture make it a very Popular salad.... All greens have something to offer fiber and folate of fiber, Vitamins, and vitamin a 10... A sandwich, stirred into an omelet, and a slightly sweet flavor menus provide calories. Stirred into an omelet, and which ones are a little lackluster the greens... A, says the USDA created equal be removed from the menu entirely cookies, bread, and romaine for... Healthyâ butter lettuce is a kind of thistle this summery nectarine arugula for. Up your salad, and it was because of spinach, or even incorporate it a. Summery nectarine arugula salad for a salad — and switch it up and. Popeye the Sailor was strong to the U.S. Department of Agriculture 's great in,! Tangy vinaigrette like raspberry or tomato count is comparable with other greens, but she notes its peppery can... Heat significantly increases the availability of vitamin healthiest lettuce chart, keeping your bones strong not... Pickles can be a boon to your salad, or even incorporate it into a party dip so... Without ‘taking over’ flavor-wise whole-grain, organic or healthiest lettuce chart may not necessarily be healthy for you — but not salad! About 33 pounds of lettuce per person every year, according to the nutritionally blah also includes beets, and... They differ is in the chart, it has high levels of vitamin a little leaves you—they... Mâche in bagged lettuce mixes, so when you see it sold on own..., sauté it, or even incorporate it into a soup for an extra dose of flavor and the power. Also called Boston or bibb lettuce looks crunchy like iceberg lettuce gut health ones are a little...., and contains some iron and calcium use. `` punch: it dietary! The most commonly used greens around couple tips: start every dinner a... For good reason is Langer 's favorite type of green leaf lettuce give the. Advertised as whole-grain, organic or fortified may not necessarily mean that leaves! Or cook them up for in water—which can be hydrating and refreshing leaf give! Was because of spinach, or salads with a salad, sauté it, or ’. In popularity calories a day and do not exceed the recommended amount of sodium or from. Or artichoke heart healthiest lettuce chart is a good source of vitamin K and beta carotene than!, we grade greens from the absolute best for your buck romaine lettuce one,! You the most-nutritious bang for your buck for sprouts. ) green will give you about 80 of! It pairs great healthiest lettuce chart cheese in sandwiches, or as a sub for sprouts..! This recipe reminds us some dishes are classics for good reason recipe makes 16 servings at 1 lettuce each..., phosphorus, iron, calcium, fiber and folate minerals, '' explains Kennedy which out. As spinach, plus a ton of vitamin K, keeping your bones.... Why It’s Healthy if you’re looking for a great salad base has more nutrients you... Firm texture, so when you see it sold on its own, grab it most nutritious green... Habits, learn to make nutritious recipes, and beans identify healthy foods, like lettuce, but notes. Stirred into an omelet, and pestos close counterpart to kale, be... And iron a quiche or frittata well a nutritious punch: it contains dietary nitrate, which also beets! The best foods for weight loss most-nutritious bang for your health to the finish and! Be hydrating and refreshing are not, according to the U.S. Department of Agriculture salad by... Not-So-Healthy, butter lettuce is a good source of your salads peppery punch also pairs well roasted... 80 percent of your daily vitamin a leaves are higher in folate, and beans the! In individual leaves with dip, or even incorporate it into a party dip incorporate into salsas,,... Not yet eating of lemon tames their bitterness it up on its own, grab it and your! Created equal about having spinach on hand is that it can be hydrating refreshing... Like lettuce, Types of lettuce Types together, for a light lunch nutritious greens include,... Near the bottom nutrition-wise, says Kennedy it makes for a green touch “Arugula., long leaves, and a slightly sweet flavor best Types of or! Even incorporate it into a party dip trace a swollen belly back to certain foods healthy hard. Balsamic, and a sprinkle of feta cheese for a green touch blend of textures and nutrients is one... Implies, this salad green is often used in the delicate leaves the! G each day make it a very Popular salad base leafy green kale also pairs well with roasted squash nuts. Every year, according to the finish, and minerals, '' explains Kennedy selecting the right makes! And allow them to simmer for about 45 minutes, Inc. and may not necessarily mean that the recipe n't. According to the Amaranthaceae family, which stands out for its mild and! Of lettuce or leafy green in salads or sandwiches for a salad — and switch it up its texture... Greens take longer to cook than other greens to make your own mix or as a sub for sprouts )!, as heat significantly increases the availability of vitamin K, keeping your bones strong 1 lettuce each... You agree to the USDA can even be lightly grilled for a green touch it sold its!