Iceberg vs. Romaine Lettuce: What is the Large Distinction?


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When you head to the produce aisle at your native grocery retailer, which do you attain for first? A bag of pre-chopped iceberg lettuce that’s able to throw in a salad or a hulking head of romaine? Whereas the latter is usually regarded as significantly better (and brisker and more healthy), iceberg lettuce isn’t with out its personal advantages. (Hey, don’t look so shocked.) To place the iceberg vs. romaine lettuce debate to relaxation, we chatted with two dietitians for all the pieces there may be to learn about two of our favourite leafy greens which are so usually framed as rivals.

Iceberg Lettuce Vitamin

Iceberg lettuce usually will get a nasty rap for being watery—and never in a great way. As such, many individuals firmly imagine that it’s void of all dietary advantages. That’s not the case, although. In keeping with Frances Largeman-Roth, RD, diet professional and writer of The Smoothie Plan and Consuming in Coloration, one cup of shredded iceberg lettuce has 10 energy and fewer than a gram of protein, in addition to fiber. Whereas that may not seem to be a great factor,different iceberg lettuce vitamins make up for it. “It has 102 milligrams of potassium and 20 micrograms of folate,” Largeman-Roth says. “The place iceberg actually shines is its water content material—one cup gives practically 70 grams of water, which is almost its total weight.”

Though iceberg lettuce is commonly offered in pre-chopped luggage—and sometimes labeled as a salad mixer, Largeman-Roth says that you will discover it in a head, each on the grocery retailer and lots of farmer’s markets.

Romaine Lettuce Vitamin

If you happen to thought 10 energy was low, you is likely to be shocked to seek out that one cup of romaine boasts simply eight energy. Whereas it has lower than a gram of protein, Largeman-Roth says that it’s full of virtually a whole gram of fiber, in addition to 15 milligrams of calcium, 116 milligrams of potassium, 64 micrograms of folate, and a pair of,460 micrograms of beta-carotene. And, like iceberg, it, too, packs a robust punch of hydration with 45 grams of water per cup. Suffice to say, romaine has its dietary perks.

What’s extra, in keeping with Largeman-Roth, romaine is available in two important varieties—as head or as hearts. “The hearts are much less bitter and are typically crisper than a head of romaine,” she says.

How To Retailer Iceberg Lettuce vs. Romaine Lettuce

One of many greatest downfalls of filling your fridge with lettuce is that, all too usually, it appears to go dangerous earlier than you’ve had the possibility to make use of it. Sound acquainted? Properly, there’s excellent news: In keeping with Largeman-Roth, each iceberg lettuce and romaine can final within the fridge for as much as per week.

It’s all about the way you retailer it. For the longest-lasting leaves, Leslie Bonci, MPH, RDN, who’s the proprietor of Lively Consuming Recommendation by Leslie Bonci, suggests lining a container with paper towels. “Rinse the lettuce leaves and pat them dry, then scatter them over the paper towels and canopy the container,” she says.

Another choice? Add a Rubbermaid FreshWorks Produce Saver ($27) to your fridge group. These bins are designed like a crisper to control the air inside the container whereas additionally offering a barely elevated shelf in order that the leaves received’t sit of their condensation. In consequence, you’ll be able to sit up for a fair longer shelf life to your lettuce—whether or not romaine or iceberg.

One factor to remember when storing lettuce of any form is that it’s finest to retailer it complete till you’re prepared to make use of it, says Largeman-Roth. (Although, following the leaf-patting approach above works, too.)

“When it’s salad time, take away any broken or dry outer leaves,” she says, noting to then chop, slice, or shred it as you please.

When To Use Iceberg Lettuce vs. Romaine Lettuce

Whereas iceberg and romaine are each types of lettuce, they can be utilized in so many various and particular methods. In the case of iceberg, Largeman-Roth recommends a wedge salad.

“It’s so refreshing,” she says. “Simply slice it into 4 wedges after which drizzle a wealthy dressing, like ranch, on high. I additionally like so as to add some juicy summer season tomatoes and items of cooked turkey bacon.”

As for romaine, she says you’ll be able to’t go flawed with a traditional Caesar salad. “I like to decorate it with my vegan Caesar dressing,” she says, sharing the recipe, under.

Romaine Caesar Salad Recipe

  • 1 cup uncooked cashews
  • Juice of 1.5 lemons
  • Zest of 1 lemon
  • 1/4 cup EVOO
  • 1/4 tsp salt
  • 1 sheet nori
  • 2 garlic cloves
  • 2 tsp dijon mustard
  • 2 tsp chickpea miso paste
  • 1/4 tsp black pepper
  • ¾ to1 cup water (relying on how thick you want your dressing)
  • 7 oz triple washed romaine
  • Croutons

“Add dressing substances to a blender and mix till creamy,” Largeman-Roth says, noting that it makes 1 ½ cups of dressing. “Toss ¼ cup dressing with 7 ounces of romaine. Add croutons to style.”

The Kitchen Gadget To Make Consuming Lettuce Extra Thrilling

Now that you recognize the dietary advantages of iceberg lettuce vs. romaine, in addition to tasty methods to take pleasure in each widespread lettuces, we’re right here to allow you to in on a bit secret: making ready your lettuce in sure methods could make it that rather more interesting. In any case, why do you assume salad chains like Sweetgreen and Chopt exist? To benefit from the stylish salads with out shelling out round $15 per salad, think about equipping your self with the OXO Good GripsSalad Chopper With Bowl ($29). You’ll have the ability to benefit from the completely chopped goodness of a store-bought salad with out having to pay additional for the prep. (As somebody who owns this dangerous boy, I really couldn’t advocate it extra. Say hey to very large salads you received’t have the ability to get sufficient of.)

The Takeaway

As Largeman-Roth is fast to level out, 90% of People aren’t consuming sufficient fruits and veggies. “I encourage folks to eat as many salads as attainable,” she says. “We shouldn’t be pitting one lettuce in opposition to one other—they’re all good! But it surely’s good to combine it up and get quite a lot of produce in our diets as a substitute of getting only one kind—eat the rainbow!”

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