Salad greens provide a variety of nutrients, including vitamin A, vitamin C, beta-carotene, folate, calcium and fiber, according to the Colorado State University Extension Service. Darker, more colorful greens usually provide higher nutrient concentrations than lighter greens. Phytonutrients in greens act as antioxidants by helping protect the cells from oxidative damage. This antioxidant action helps prevent many illnesses, including heart disease and cancer. Lettuce contains little sodium and minimal calories per serving.
Consult your personal physician and nutritionist to determine risk before incorporating new foods into the diet.
Butterhead Lettuce
Butterhead lettuce plants produce dark green leaves that develop into a large loose-fitting head. The leaf thickness slightly exceeds crisphead lettuce leaves, but the tender leaves require delicate handling. Leaf size differentiates the larger Boston and smaller bibb varieties. Butterhead lettuce develops a mellow, yellow “buttery” color over time. The Epicurious food dictionary describes butterhead lettuce’s flavor as sweet and succulent. Raw butterhead lettuce contains approximately 3.69 calories per oz. and 7.15 calories per 50g chopped cup.
Romaine Lettuce
Romaine or cos lettuce grows by forming tall, upright heads containing the nutritious wavy, green leaves commonly seen in Caesar salads. Romaine’s crisp leaves provide greater durability, better body and less sweetness than butterhead. Raw romaine provides approximately 4.83 calories per oz. and 7.99 calories per 47g, 1-cup shredded serving.
Crisphead Lettuce
Crisphead or iceberg lettuce requires a long growing season to form its crisp, light green, mild-flavored, wilt-resistant head. Iceberg contains fewer beneficial antioxidants than all other lettuce varieties described here. Iceberg lettuce contains 3.97 calories per oz. and 10.08 calories per 72g shredded 1-cup serving.
Green Leaf Lettuce
Green leaf lettuce requires a shorter growing period than head lettuce. This lettuce adapts well to home gardens, but wilts easily and provides a shorter shelf life than head varieties. Green leaf lettuce contains higher antioxidant levels than romaine, butterhead or iceberg, but lower levels than red leaf. Green leaf lettuce provides 4.25 calories per 1 oz. and 5.4 calories per 36g shredded 1-cup serving.
Red Leaf Lettuce
Red leaf lettuce produces wavy, reddish leaves; it grows well in home gardens, as it has a short growing season Red leaf lettuce, like green, wilts quickly when exposed to warm temperatures or kept in the refrigerator for too many days. Red leaf lettuce contains superior levels of antioxidants with only 4.5 calories per 1 oz. and 4.48 calories per 28g shredded 1-cup serving.
Safety
The Colorado State Extension Service provides guidelines for the safe handling of lettuce. Refrigerate lettuce between 35 to 40 degrees and consume within a week of purchase. Wash hands, cutting boards and utensils before handling lettuce. Soak lettuce leaves for 10 minutes in a distilled vinegar and water solution prepared by combining ½ cup water with 1 cup vinegar. Follow the soak with a clean water rinse to remove any bacteria. Blot with clean paper towels or spin in a salad spinner to dry.
References
- Colorado State University Extension: Health Benefits and Safe Handling of Salad Greens
- University of California Davis Vegetable Research and Information Center: Lettuce
- Epicurious Food Dictionary: Butterhead Lettuce
- A Calorie Counter: Lettuce, 2010
- University of Maryland Medical Center: Food Allergy
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