When it is hot outside, I crave crisp, cooling salads. All those veggies and greens are refreshing and delicious, and since since they're in season you can find an amazing variety this time of year.
This got me thinking about leafy greens and whether there is a huge difference nutritionally between them. I know dark green spinach is much healthier than light-colored iceberg lettuce, but how much better?
Well I have broken it all down for you. Want to see the comparison? Then read more
| 1 cup | Calories | Fiber (g) | Vitamin A (IU) | Vitamin C (mg) | Potassium (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|
| Your RDI (just to compare) | around 2,000 | 25-30 | 2,333 | 75 | 4200 | 400 |
| Romaine | 8 | 1 | 2729 | 11 | 116 | 64 |
| Spinach | 7 | .7 | 2813 | 8 | 167 | 58 |
| Iceberg | 8 | .7 | 276 | 2 | 78 | 16 |
| Arugula | 5 | .3 | 475 | 3 | 3 | 74 |
| Red leaf lettuce | 4 | .3 | 2098 | 1 | 52 | 10 |
| Green leaf lettuce | 5 | .5 | 2666 | 7 | 70 | 14 |
| Bibb (Boston) | 7 | .6 | 1822 | 2 | 131 | 40 |
Well it seems that Romaine and Spinach are on top and Bibb lettuce is the next runner-up.
I included your RDI in the table so you can see how much fiber and vitamins we need each day. I was surprised to see that Romaine and Spinach contain so much Vitamin A - over 3 times your daily requirements! I guess it does make a difference which leafy greens you choose. I'll keep this in mind the next time I choose salad greens.
My-Wardrobe.com
Francesco Biasia
Koodos
Tthis is good to know! I just see the huge assortment of leafy greens out there and go for variety, but I prefer the top three. Thanks, Fit
... do you know the serving size of the breakdown chart? good to know in relation to the RDI.
1good info! i love salads in the summer time
2DUH!!! I just saw the "1 cup" on the chart...
3I'm not an iceberg fan... its so void of anything good for you but weirdly has the most amount of calories!
4Wow, I thought Spinach had more Folate than Romaine! You learn something new everyday.
5good to know- nothing beats a cool, crispy, fresh salad in the summer
6I loooooove romaine... a big Caesar salad is one of my favorite things to eat! (with low-fat/low-cal dressing, of course!)
7My fridge is never without Spinach and Romaine lettuce!!! Thanks for the info!!!
8i love bibb lettuce but i never knew its nutritional value.
9I love to mix my greens. I like all of them, but I love a mix of textures. I need some crunch in there with that spinach.
10Great posting! I, too, mix the romaine, spinach and field greens for a variety. I do love the spicy arugula!
11thanks, this was good info!
12My new favorite lettuce is Butter lettuce. It is really tasty.
13I usually buy romaine hearts. Anyone know whether this is equivalent to whole romaine, or -- since it's lighter in color -- somehow less nutritious?
14I was sad to see that lettuce in general doesn't have MORE fiber.
15Interesting. I thought spinach was top. Guess I'll be trying Romaine next time!
16I love all lettuce except iceberg...although it can be good when you dip it in mustard...hmmmm!
17Oddly I've been eating a lot of salad, especially this week. My salads have been consisting of nothing but lettuce, grilled chicken pieces, and a small amount of dressing. Delish!
18nice to know that Romaine contains lots of vitamin A. I've been looking for greens which is high on vit.A. Good thing I've been eating this for almost a year now. thanks for the info!
19Good to know. I love to grow several varieties during the spring and summer, but never knew the nutritional details. I just like the different tastes and textures.
20this is great. i was under the impression that lettuce didn't have many nutrients. glad i'm wrong!
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