![]() As with other salad greens, there aren’t many carbs in iceberg lettuce (just two grams per shredded cup), as well as a negligible amount of protein (less than one gram) and virtually no fat, according to the USDA. Nutritionally speaking, all of these offerings are pretty similar in terms of not being a major source of macronutrients. By “regular” lettuce, let’s say we’re talking about things like romaine, red or green leaf lettuce, spinach, kale, or arugula, etc. What’s the difference between iceberg lettuce and regular lettuce? (The way we define “healthy eating” is pretty fraught anyway, given the influence of diet culture and discounting of important factors like joy and connection, food access, and culture.) Change the lettuce’s context by, say, sticking it in chicken and pepper fajitas or tucking it into a hummus and veggie wrap-foods that more people see as being healthier-and it starts to look a whole lot different. But because they usually don’t have the nutrition profile and glowing health halo of, say, a fiber-rich quinoa bowl, those foods tend to be looked down upon in the nutrition world-and by extension, iceberg lettuce does too. Of course, there’s nothing actually wrong with eating nachos or burgers, and all foods have their place in a varied, balanced diet. It’s typically thrown on top of things like nachos and burgers, or tossed with rich, creamy salad dressings, for instance. ![]() But first, another big reason for iceberg’s bad rap: the fact that it tends to get involved with foods and dishes that aren’t always seen as meeting our collective standard of good for you, notes Largeman-Roth. Enjoy within a few days, as the leaves are likely to wilt or spoil if stored beyond that time frame.We’ll talk more about comparing iceberg lettuce nutrition to its rival greens in a minute. Keep them refrigerated and be sure to wash and dry the leaves thoroughly before using. Look for different types of leafy greens at your local grocery store or farmers market. Kale can be baked into chips, which makes for a great tasting, healthy snack. They also can be added toward the end when making a homemade soup. For example, baby spinach leaves add a nice flavor and color when folded into an omelet. ![]() Greens also can be added to soups, stews, casseroles and other dishes. When cooked, greens can shrink down by half, so this is important to consider when planning meals. Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. For a mild flavor and delicate green color try mâche, Boston or Bibb lettuce.For flavor with a "bite" try chicory or escarole.For leaves that aren't green try red-and-white radicchio.For a peppery flavor try arugula or watercress.Perk up your salad-making with more flavor, color and texture by mixing in different greens. Check the Nutrition Fact Label or choose dressings made with oils more often, because they provide unsaturated fat, which is considered to be healthier than cream-based dressings. Greens supply lutein, which contributes to good vision and may help protect your eyes from macular degeneration, and they provide vitamin K, which plays a role in blood clotting and bone health.Ī small addition of fat can help with the absorption of certain nutrients. Some greens deliver folate, potassium and dietary fiber, too. For example, romaine has nine times more vitamin A than iceberg lettuce. The darker the leaves, the more nutrient-rich the lettuce. Mesclun, a mix of young salad greens, offers a variety of different types, such as arugula, frisée and radicchio, but the exact mix might vary.ĭark-green leafy greens offer plenty of the antioxidant beta carotene, which helps to form vitamin A in the body and may help lower the risk for certain diseases. Leafy greens can be either dark or light in color and include types such as spinach, romaine, kale, escarole, and endive. Lettuce, a type of leafy green, is one of the most commonly eaten veggies in the United States. Monkey Business Images/Monkey Business/Thinkstock
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