It delivers a decent amount of calcium, phosphorous, potassium, manganese and vitamins C, A and K. Keeping it stored inside of a paper bag in the fridge can help it last a couple days longer.Ĭalories: 5.4, Carbs: 3.8 g, Fiber: 1 g, Protein: 2.5 g This type of lettuce tends to go bad quicker than the others so it’s best to eat it within 4 days after purchasing. Oak leaf lettuce is rich in vitamins A, B, C, D, and E. True to its name, the individual leaves of oak leaf lettuce are deeply lobed and shaped like the leaves of oak trees. It’s a great source of the B vitamins, manganese, vitamin A and vitamin K.Ĭalories: 10 Carbs: 2g, Fiber: 1g, Protein: 1g Frisée is a cool weather crop with robust flavor. Then, at harvest, tops of the plant are cut off, the roots dug up and then placed in cold storage where they enter a dormancy period for 30 days before they are eaten. Frisée is one of the most difficult vegetables in the world to grow, requiring a two-step growing process. Summer crisp lettuce offers a good source of vitamin K and vitamin A.Ĭalories: 8.6 Carbs: 1.6 g, Fiber: 1.6 g, Protein: 1.5 gįrisée, also called endive and chicory, are slightly bitter in taste, have a crunchy stem, and add a lot of texture. It’s well- flavored and the heart is sweet, juicy and a bit nutty. Mâche lettuce offers a great source of vitamin A, C, B6, iron, copper, and manganese.Ĭalories: 11 Carbs: 2.4 g, Fiber: 0.9g, Protein: 1.6 gĪlso called Batavian or French crisp, this type of lettuce tends to grow very large, making it the best value for your dollar. It requires extra care when cleaning since sand and grit tend to gather in the nub of roots holding each rosette together. It has a bit more body than many lettuces and mixes well with other vegetables. Mâche lettuce, also known as lamb's lettuce, comes in lovely little rosettes of dark green leaves attached in groups of 4 or 5 at the roots. The texture is constantly crispy and succulent, the flavor generally mild and delicately earthy with a slightly bitter nuance which is perfect for salad.Ĭalories: 12, Carbs: 2g Fiber: .75 g, Protein: 1.2 g Red leaf lettuce contains 127% of the daily recommended amount of Vitamin A, and 149% of the daily recommended Vitamin K. Red leaf lettuce is easily recognized by its loose clump of leaves tinged with shades of red to dark reddish-purple. This variety of lettuce is higher in vitamin A, folate, iron and potassium than Iceberg and Arugula, putting it at number 8.Ĭalories: 4.5, Carbs: 1.2 g, Fiber: .6g, Protein: .8 g Bibb is the more expensive of the two and is usually sold in a plastic container to protect the delicate leaves. As this variety’s name implies, the texture of butter lettuce is indeed smooth like butter. It offers a fair amount of vitamin A, vitamin C, iron, and calcium.Ĭalories: 6, Carbs: 2g Fiber: .75 g, Protein: .9 gīutter lettuce, also called Boston and Bibb lettuce, has a sweet buttery flavor that makes for a delicious foundation for any salad. While arugula is a member of the mustard family, it is not as bitter as mustard greens. Originating from the Mediterranean, it has a unique peppery flavor and is a great addition to spicing up a salad. However, iceberg lettuce is the best option when it comes to helping the body stay hydrated since it contains more water than any of the other options.Ĭalories: 5, Carbs: 7g, Fiber: 3g, Protein: .5gĪrugula (a.k.a. The reason iceberg has the least nutrients overall is because it grows in a tighter head, so the inner leaves get less sunlight, remain lighter green and have fewer nutrients. Iceberg lettuce is the most widely eaten of the salad greens but it’s at the bottom of my list. With all this in mind, I will rank the different varieties of lettuce, from least to most healthy.Ĭalories: 10.1, Carbs: 2.3g, Fiber: .9g, Protein: .6 g However, you also have to take into consideration nutritional content like protein, fiber, potassium, riboflavin, niacin, folate, B6, calcium, iron, zinc, vitamins A, and C. As I share in my #1 best-selling book, Food Sanity, how to eat in a world of fads and fiction, as a general rule of thumb, the nutritional value of lettuce increases the darker the leaves. Department of Agriculture, we eat 33 pounds of lettuce per person every year. David FriedmanĪmericans are crazy about lettuce! According to the U.S. BATTLE OF THE LETTUCE: Top 10 Rankings By: Dr.
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