Lettuce is a general reference for a leaf vegetable. There are many different categories of lettuce. The three most common categories include butterhead, crisphead and romaine. The most common use for lettuce is as the main ingredient in salads. Lettuce is also popular as an addition to hamburgers and sandwiches, adding a crisp texture. Lettuce is generally eaten raw in salads along with other ingredients like tomatoes and onions.
Butterhead Lettuce Types Include Boston and Bibb
Butterhead lettuce got its name because the leaves have a buttery smooth texture. It has a very subtle flavoring and is more commonly used in fresh salads. Boston, bibb and buttercrunch are some of the more common types of butterhead lettuce. Butterhead varieties form a loose-leaf head with thicker leaves than other common lettuce varieties.
Butterhead Lettuce Nutritional Values – head 5” diameter, 163 grams
- Butterhead is very low in calories with 21 and has zero total fat
- There is no cholesterol and very little sodium (8mg)
- A good source of dietary fiber with 2 grams
- Butterhead lettuce is an excellent source of vitamin K with 208% of the daily value (DV) in a 2,000-calorie diet. It is also an excellent source of vitamin A with 108% of the DV.
- Butterhead also has a good amount and balance of Omega 3 (135mg) to Omega 6 (55mg) fatty acids.
Crisphead or Iceberg Lettuce Types
Crisphead lettuce is more commonly known as iceberg lettuce. Iceberg lettuce has a very light flavor and is known for its crispy texture. Because of its crispy texture, iceberg is the most common type of lettuce used for sandwiches and hamburgers. Iceberg is also commonly used in salads. Because of its light flavor, other ingredients added to an iceberg salad takes over the flavor of the salad. Crisphead lettuce forms a very dense and thick head.
Iceberg Lettuce Nutritional Values – small head, 324 grams
- Iceberg is very low in calories with 45 and has zero total fat
- There is no cholesterol and little sodium (32mg)
- A good source of dietary fiber with 4 grams
- Iceberg lettuce is a good source of vitamin K with 98% of the daily value (DV) in a 2,000-calorie diet. It is also a good source of vitamin A with 33% of the DV.
- Iceberg also has a good amount and balance of Omega 3 (168g) to Omega 6 (68mg) fatty acids.
Romaine or Cos Lettuce
Romaine lettuce is also known as cos lettuce. Romaine lettuce has a slightly bitter flavor and has a crispy texture. Cos is the most common lettuce used in a Caesar salad. Like other common lettuce types, romaine lettuce is a popular main ingredient for all types of salads. Romaine lettuce forms tight and tall-upright heads.
Romaine Lettuce Nutritional Values – head, 626 grams
- Romaine is very low in calories with 106 and low in total fat with 2 grams
- There is no cholesterol and very little sodium (50mg)
- An excellent source of dietary fiber with 13 grams
- Romaine lettuce is an excellent source of vitamin K with 802% of the daily value (DV) in a 2,000-calorie diet. It is also an excellent source of vitamin A with 1,091% of the DV and vitamin C with 250% of the DV.
- Romaine also has a good amount and balance of Omega 3 (707mg) to Omega 6 (294mg) fatty acids.
Even though different types of lettuce have some differences in nutritional values, generally most varieties are low in calories, high in dietary fiber and are a good source of vitamins A and K. Most lettuce types also have a good balance of Omega 3 and Omega 6 fatty acids, an important part of a heart health diet. Eating a lettuce salad with a low calorie and low fat dressing can be an excellent addition to a healthy balanced diet.
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