So you are making a salad. What type of lettuce do you need to use? While much of this depends on personal taste, there are some differences between each type of lettuce you might want to take into account. However, there are quite a lot of different types of lettuce. To make things easier, we have compiled data for the three most popular types below:
Many reports indicate iceberg lettuce is simply water—that there is no real nutritional value in its leaves. However, this is not strictly true, though if you really want to squeeze as much nutrition out of your lettuce as possible, you are better off looking elsewhere. If you still want to consider this light and crunchy choice, continue:
Iceberg lettuce contains, on average, four grams of carbohydrates, and 1.8 grams of dietary fiber per two cups. This two-cup serving also includes 35 micrograms of vitamin K and 722 international units of vitamin A.
It is particularly good for adding to a wrap, creating a lettuce wrap, or in a mixed greens salad.
For each serving of butter lettuce (1 cup) you have only 21 calories, less than half a gram of fat, 0.74 grams of protein, 3.63 grams of carbohydrates, 1.53 grams of sugar, as well as 8 milligrams of sodium. It also contains roughly 91 micrograms of vitamin A per serving.
This lettuce is often sold in plastic containers to avoid bruising, and you may end up using an entire head for a meal-size salad. It is also a good addition to sandwiches, or as an alternative covering for wraps.
This is perhaps the most common type of lettuce, particularly for those who enjoy eating Caesar salad. Per every two cups of this type, you can expect 15 calories, two grams of dietary fiber, 10 milligrams of sodium, as well as 140% of your daily recommended intake of vitamin A, 8% of vitamin C, and 4% of your recommended iron intake.
In addition to Caesar salads, romaine lettuce is also good when grilled, in other salad types, as well as an addition to wraps, though it is not good to replace the breading itself due to shape.