Raw Leafy Green Breakdown
It's harvest time and farmers markets as well as local grocery stores are booming with fresh produce. Take advantage of the abundance by enjoying a delicious salad. All those veggies and greens are refreshing and satisfying, and 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?
To see the breakdown read more.
| 1 cup | Calories | Fiber (g) | Vitamin A (IU) | Iron (mg) | Potassium (mg) | Folate (mcg) |
| Your RDI (just to compare) | around 2,000 | 25-30 | 2,333 | 18 | 4200 | 400 |
| Romaine | 8 | 1 | 4,094 | .5 | 116 | 64 |
| Spinach | 7 | .7 | 2,813 | .8 | 167 | 58.2 |
| Iceberg | 10 | 1 | 361 | .3 | 102 | 21 |
| Arugula | 4 | 0 | 474 | .2 | 73.8 | 19.4 |
| Red leaf lettuce | 3 | 0 | 2,098 | .3 | 52.4 | 10.1 |
| Green leaf lettuce | 1 | 0 | 2,665 | .3 | 69.8 | 13.7 |
| Bibb (Boston) | 7 | 1 | 1,822 | .7 | 131 | 40.1 |
Source: Getty
