01 March 2018
If you’ve read anything about nutrition, you already know salad is one of the healthiest meals you can eat. When it comes to fibre, vitamins and minerals, raw veggies simply can’t be beat. But believe it or not, the nutritional content in your bowl can vary pretty widely depending on which greens you choose. If you’re looking to get the most out of your salad, here’s a pretty good rule of thumb: the darker the leaves, the more nutritious the green. Why? Darker leaves can absorb more sunlight, which allows them to synthesize more vitamins. Science has spoken!
So now you’re probably wondering…which green reigns supreme? The fact is, no lettuce ranks highest across the board – each one brings something different to the table. To get the most out of your salads, it’s best to use more than one type of green, so you get a mix of health benefits. That’s why our salads almost always use a blend of 2-3 different greens as a base.
So how do different lettuces and greens stack up? Here’s a handy guide to get you started.
Values are for 100 g
Romaine
One of the most popular salad greens around, we love romaine for its crunchy texture and mild, sweet taste. But it’s bringing more to the table than its culinary benefits – romaine lettuce is also a solid source of vitamin A, vitamin K and folate. Plus, it’s higher in potassium than kale.
Green leaf lettuce
With twice the vitamin C of romaine and next to no calories, green leaf lettuce might not be the most nutritionally dense salad green around, but it will definitely bring benefits to your bowl. And with its grassy flavour and delicate texture, it pairs beautifully with just about any fruit or veggie. We just recommend you mix it up with a darker green every once in a while.
Kale
No surprises here…kale is a nutritional powerhouse, packed with nutritional benefits. Just one cup of kale contains more than your daily requirement for vitamins A, C and K – and comes with over 3 grams of protein, making it a super smart choice for people following a plant-based diet. That said, kale is lower in some nutrients than other greens, so it’s still best to mix it up every once in a while.
Spinach
If there is such a thing as a perfect green, spinach is just about as close as it gets. It’s higher than kale in calcium, potassium, magnesium, folate and vitamins A and K, while staying relatively high in fibre and low in calories. While you get the best of these benefits eating it raw, spinach is also wonderful mixed into just about any warm dish, from scrambled eggs to soups and stews.
Arugula
With its frilly leaves and peppery flavour, arugula is a fun and tasty option for mixing things up. While it’s not as nutritionally dense as kale or spinach, this zippy green still comes loaded with a healthy dose of calcium, antioxidants and fibre. For a healthier salad, just mix it up with a handful of spinach and you’re good to go.
Iceberg lettuce
You’re probably surprised to see this crunchy, watery lettuce on the list. Isn’t iceberg totally devoid of nutritional value? Well, yes and no. This much-maligned green doesn’t come close to the other lettuces on this list, but it’s still far from a nutritional vacuum. Iceberg still contains fibre, potassium, zinc, calcium, folate and vitamins A and K. And with its high water content, it’s actually an awesome hydrating food to eat in hot weather or after a workout. So, it won’t be beating out kale or spinach any time soon…but it’s nothing to feel guilty about.
So, there you have it. You’ve got some serious options when it comes to meeting your daily recommended intake of 2-3 cups per day. Just remember: whether you mix them all together, or just rotate through a few favourites, you’re guaranteed to get the most out of your greens when you mix ‘em up.
Did we miss your favourite salad green? Let us know atblog@madradish.com.
FAQs
kale is a nutritional powerhouse, packed with nutritional benefits. Just one cup of kale contains more than your daily requirement for vitamins A, C and K – and comes with over 3 grams of protein, making it a super smart choice for people following a plant-based diet.
What is the most nutritious salad green? ›
Greens are also low in calories, but high in nutrients and volume, which can be helpful if you're trying to manage your weight," Moore points out. Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers").
What is the healthiest salad to eat? ›
When it comes to leafy greens, darker is better. They have the most nutrients. Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce.
What is the healthiest green leafy vegetable? ›
Kale – This dark green leafy vegetable is one of the most nutrient-dense vegetables on the planet. One cup contains 684% of the vitamin K, 206% of the vitamin A and 134% of the vitamin C you need in a day. Kale also has calcium, potassium, manganese and copper.
Which is healthier, green leaf lettuce or romaine? ›
While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.
What is the best green to eat raw? ›
The best greens to eat raw include:
- Salad greens (like romaine lettuce and arugula)
- Baby greens (like spinach and Swiss chard)
- Herbs.
- Broccoli.
- Green bell peppers.
- Cucumbers.
- Peas.
According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat the recommended 5 cups of fruits and vegetables per day. Since the base of a salad is usually at least 1 to 2 cups of leafy greens, eating a salad every day can help you meet the daily recommendations.
What is the healthiest packaged salad? ›
- Best: Bright Farms Mediterranean Crunch Kit. ...
- Best: Taylor Farms Thai Chili Mango Chopped Kit. ...
- Best: Josie's Organics Lemon Herb Salad Kit. ...
- Gotham Greens Green Goddess Salad Kit. ...
- Best: Love Beets Classic Beet Salad Kit. ...
- Revol Organic Sesame Ginger Salad Kit. ...
- Cedar's Foods Taboule Salad.
6 healthy salad dressings you can make in less than 3 minutes
- Classic lemon and olive oil. This is a very easy dressing that is good with strong-flavoured leaf salads, such as rocket or kale. ...
- Lime and chilli dressing. ...
- Simple balsamic vinaigrette. ...
- Raspberry vinaigrette. ...
- Creamy cucumber dressing. ...
- Creamy mint dressing.
As a nutritionist, I would highly recommend getting more of the following salad leaves in your diet.
- Spinach. Spinach is easy to get all year round, and is chock full of iron, calcium, potassium and vitamins B6, C and K. ...
- Kale. ...
- Swiss chard. ...
- Collard greens. ...
- Rocket. ...
- Romaine lettuce. ...
- Watercress. ...
- Bok choy.
Some of the healthiest types to focus on include spinach, kale, mustard, dandelion, turnip greens and bok choy.
Which is the No 1 healthy vegetable in the world? ›
1. Spinach. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
Which salad greens are healthiest? ›
The 13 Healthiest Leafy Green Vegetables
- Kale.
- Microgreens.
- Collard greens.
- Spinach.
- Cabbage.
- Beet greens.
- Watercress.
- Romaine lettuce.
Q: Are some types of lettuce safer than others? A: Because contamination can happen anywhere from farm to table, no single type of leafy green is risk-free. But hydroponic lettuces (which are greenhouse-grown) are less likely to be contaminated by bacteria from animal droppings.
Is cabbage healthier than lettuce? ›
Which should you choose? If you're looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce.
Which is better, romaine or spinach? ›
People concerned primarily about bone health might favor spinach to help preserve and build bone mass. Romaine lettuce has about 50% more vitamin A than spinach. People who want to support eye health and healthy skin and hair might favor romaine lettuce.
Is spring mix healthier than romaine? ›
While spring mix, spinach, and kale are often hailed as the salad bar's nutritional powerhouses, the truth is that romaine is, as far as vitamins and minerals and all that good stuff is concerned, actually very comparable (and in some ways better) than its supposedly-so-much-more-virtuous cousins.
Is spring mix healthier than spinach? ›
It's a close call — both are super low in calories and packed with nutrients. Spinach contains slightly more phytonutrients, antioxidants, B vitamins, potassium, calcium and iron. Spring mix usually contains spinach, but it's bulked up with lighter lettuces like frisee that don't offer much in terms of nutrition.
Is arugula better than spinach? ›
Spinach is more nutrient dense than arugula
As fresh greens, it shouldn't be shocking that spinach and arugula pack in a lot of good vitamins and minerals, however when put side by side, spinach has a surprisingly clear advantage. Both greens are low in sugar and fat.
