Of all leaf vegetables, spinach provides more nutrients than any other, but lettuce has a substantial nutritional content also, and although the food is often disregarded compared to other salad vegetables, it can impact weight-loss positively while delivering some very important vitamins and minerals.
Not all lettuce belongs to the leafy vegetable family, however. There are different varieties and lettuce comes in four main types but in hundreds of hybrids.
The Four Basic Types of Lettuce
The four basic types of lettuce are named butterhead, crisphead, romaine, and looseleaf.
Butterhead lettuce – is small and round, with soft heads loosely formed and it is known for bruising easily. Most popular in supermarkets are Butterhead Boston and Butterhead Bibb, the differences between the two being of size and texture, with Boston lettuce coming in larger sizes and a fluffier head.
Crisphead lettuce – also known as iceberg lettuce has crispy and hardy round heads. This variety is known to store well in the refrigerator; if kept in a plastic bag, it should keep for up to two weeks. It is also known for being less flavorful compared to any of the other lettuces.
Romaine lettuce – has long leaves that taste slightly bitter and an overall mild flavor. The center ribs are sweeter compared to the leaves, which is why retailers are now also selling romaine hearts too, usually packaged three or more in a bag.
Looseleaf lettuce – has wavy margins and can be colored green or red. Looseleaf lettuces have no head and are more perishable and tender. They form crisp stems with loose open heads and flavor varies from mild to nutty depending on the variety. Looseleaf lettuce is one of the most popular types.
Culinary Uses of Lettuce
Although commonly used in vegetable salads, lettuce can be consumed in various other ways as well.
- Romaine lettuce, having a mild flavor that is easily masked by fruits, can be added to smoothies. The beverage will retain the flavor of the fruits while also packing extra nutritional value.
- Iceberg lettuce, with its crispness and high water content, makes good stir-fry meals and noodle salads that can substitute other meal options for lunch or dinner.
- Romaine hearts are best grilled and can be served with cooked chicken breast, grilled medium rare steak, or in a grilled salad.
- Butter lettuces pair well with cheeses and avocado. Because its flavor is mild to sweet, it makes a perfect addition to wraps and sandwiches aside from the traditional salad.
Nutritional Value of Lettuces
Greener lettuces contain more nutrients compared to the other varieties, and as a general rule, the darker the variety, the more nutrient-dense it is, but overall they all provide substantial nutritional value.
- The nutrient content in romaine lettuce is quite diversified with this salad green providing 17 percent protein per head, 21 percent calcium, 44 percent Omega-3s, and is also a good source of B-vitamins.
- Iceberg lettuce is lowest in nutritional value compared to all other lettuces, but it does provide a good amount of vitamin C and thiamine.
- Butter lettuces provide 128 percent of the daily recommended vitamin K content per 100 grams serving. It is also a very good source of Vitamin A, offering 66 percent of the daily recommended value, plus it contains 73 mcg of folate and 8.4 mg of choline. Moreover, the minerals content is relevant for health too: 35 mg calcium, 33 mg phosphorus, 238 mg potassium, and 13 mg magnesium in highest amounts.
Lettuces are a heart-healthy food above all and nutritionists recommend regular consumption to ripe most of the benefits. They also recommend pairing lettuce with other loose salad greens, or fruits, or lean meat for additional health benefits.