7 Healthiest Lettuce Types at the Supermarket
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When it comes to meeting the general recommendation of eating at least five servings of fruit and vegetables per day, salads are one of the easiest (and tastiest) ways to achieve this goal. Not only are leafy greens rich in a variety of nutrients, but they can also be dressed up in countless ways. Whether you get creative with your toppings, dressings, or the greens themselves, there are plenty of avenues to keep your salad rotation interesting.
But lettuces and leafy greens aren’t just for salads, many varieties can also be gently wilted or cooked completely in a slew of other recipes. Here, we’ll dive into some of the healthiest and most delicious types of lettuces and leafy greens that can be added to salads and other flavorful dishes.
- Amy Davis, RDN, founder of Amy Davis Nutrition, LLC
Healthiest Lettuce Types
While all lettuces can be categorized as “healthy”, these seven options stand above the rest:
Romaine
One of the most classic heads of lettuce is romaine—an easily distinguishable and hearty variety. “Romaine lettuce is rich in vitamins A and K, along with folate,” says Amy Davis, RDN. You’ll also find plenty of water and modest amounts of fiber and potassium in this classic choice, making it a smart pick for supporting hydration as well as eye, blood, metabolic, gut, immune, and heart health. “It’s probably most popular as the go-to lettuce for Caesar salads, but it’s also hearty enough for grilling with olive oil and Parmesan,” Davis adds. The mild taste of this lettuce can also withstand pretty much any dressing flavor combination you can think of.
Butterhead
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Butterhead lettuce, often referred to as Boston or Bibb lettuce, is one of my personal all-time favorites, thanks to its satisfying crunch yet dainty texture. “This lettuce offers potassium and vitamins A and C,” explains Davis. Like many other lettuces, you can also find a healthy dose of water in this option. These nutrients combine to support heart, immune, eye, and cell health, while keeping you well hydrated. “These soft, butter-textured leaves are best for delicate side salads or lettuce wraps,” Davis adds. You definitely don’t want to attempt cooking this variety, however, as you’ll end up with a slimy, mushy mess—nothing short of an insult to this exquisite lettuce.
Iceberg
While iceberg is often typecast as a lettuce with low nutritional value, this actually is far from the truth! “Iceberg lettuce is known for its high water content, but it also supplies vitamins A and K,” Davis shares. In fact, one cup of shredded iceberg contains a staggering 40 percent of your daily vitamin A requirements, as well as impressive amounts of eye-boosting plant compounds lutein and zeaxanthin. “Iceberg is the go-to for wedge salads topped with tomatoes, crunchy onions, and blue cheese dressing,” adds Davis. But beyond a tasty wedge, the leaves of iceberg are so big and robust that many people utilize them in place of bread or wraps in low-carb sandwiches. Similar to butterhead, iceberg is not quite hearty enough to withstand any heat application, and can get soggy if dressed for too long prior to enjoying.
Spinach
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“Spinach is one of the most nutrient-dense leafy greens, high in antioxidants and vitamin K, while also offering some vitamin A and folate,” explains Davis. This favorite of Popeye’s is also rich in water, iron, and potassium, championing energy metabolism, hydration, and blood, eye, and heart health. Plus, the culinary applications for spinach are nearly endless. “Spinach pairs beautifully in berry salads with a balsamic vinaigrette, or as a colorful sandwich topper,” offers Davis. However, spinach is also perfectly disguisable in smoothies, and nothing short of delectable when cooked into pastas, egg dishes, soups, stews, and stir fries—or simply sautéed with garlic and lemon for a nutritious side dish.
Arugula
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“Arugula, also known as rocket, is a peppery green rich in vitamin C, calcium, and heart-healthy nitrates,” explains Davis. You’ll be sure to find plenty of vitamin A and plant compounds in this spicy lettuce, too, which combines with its other nutrients to support eye, bone, heart, and immune health. There are plenty of ways to enjoy this zingy green in the kitchen as well. “For a twist on traditional pesto, arugula can be used in place of basil, or as the base of a simple salad with lemon, olive oil, and shaved Parmesan,” says Davis. Arugula can also take a little bit of heat, perfect for a gently wilted salad or as a nutritious landing pad for freshly-grilled proteins. If the spiciness of arugula is a bit overwhelming for you, look for baby arugula, as it has a more mild flavor.
Radicchio
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Speaking of greens offering intense flavor, radicchio certainly fits within this category, as it offers a signature bitterness that many foodies can’t get enough of. “Radicchio is also rich in potassium, vitamin K, and anthocyanins, a group of antioxidants that help reduce inflammation and support brain health,” explains Davis. Similar to romaine, radicchio is hearty enough to withstand a kiss of heat, like a quick grill prior to dressing in a flavorful salad. “Radicchio is great for adding a bitter crunch to salads, or dipped into a creamy caramelized onion dip, too,” Davis adds.
Kale
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As a bonafide superfood, no list of healthy leafy greens would be complete without the inclusion of kale. “Kale is high in vitamins K and C for blood and immune health, lutein for eye health, and glucosinolates, which have anti-cancer properties,” says Davis. You’ll find notable amounts of calcium and potassium in this hearty green as well, which encourages better bone and heart health. Kale is similar to spinach in that it can be enjoyed both raw, lightly cooked, and heavily cooked down. “Kale is a hearty green, so it’s best massaged with olive oil and lemon juice to soften the leaves before adding to hearty salads or coleslaw. It can also be sautéed with garlic and olive oil for a quick side, or added to smoothies for a boost of nutrition,” Davis adds. Cooked kale is also tasty in pastas, soups, stews, stir fries, or even roasted to yield a better-for-you crispy chip.
The Healthiest Type of Lettuce
While there’s no denying that each of these options are worthy of the ‘healthiest’ award given their impressive nutrient density, a couple stand out from the rest—namely kale and spinach. Both are simply chock-full of nutrition while also being the most versatile in the kitchen, helping you to consume more of them, further reaping their benefits. Though no one loves a tie, it’s tough to elevate one over the other when we’re looking at overall healthfulness.
When shopping for these options—and any leafy green for that matter—look for brightly colored, crisp leaves with no signs of damage, rotting, or yellowing. This will ensure that you’re buying the freshest option that still has as much of its nutrition intact as possible. Once you get your greens home, be sure to wrap them in a towel (or paper towel) and store them in an airtight container in the refrigerator for maximum shelf life.
Another hack when enjoying lettuces is to make sure to serve them alongside a fat source. “Eating these lettuces with a healthy fat like olive oil improves the absorption of any fat-soluble vitamins, like A, D, E, and K, that they may contain,” Davis explains.
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