Iceberg lettuce, the most popularly consumed lettuce in Australia, has more fibre than some lettuces but it is low in vitamins and minerals. Cos (romaine) lettuce emerges as the best nutritional choice. It has more fibre than iceberg lettuce but is also a good source of vitamin C, folate and vitamin A.
So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
Iceberg is spherical, with tightly-packed, crisp leaves wrapped around each other. Valued for its crunchy texture and mild flavour, the versatile iceberg lettuce is the number one lettuce sold in Australia.
Butter lettuce
Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces.
Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher.
Iceberg lettuce, for example, contains folate and vitamin A, but is otherwise known for being the least nutrient-dense salad green.
Although iceberg lettuce has many health benefits, it is commonly known as the salad green with the least nutritional value. To make sure you're getting enough vitamins and minerals throughout the course of your week, it's best to mix in iceberg lettuce with other salad greens like spinach, kale, chard, and watercress.
Romaine lettuce's dark green color, long leaves, and crunchy texture make it a very popular salad base. Two cups of romaine fulfill about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K, per the USDA.
“Kale, mustard greens, collard greens, chard, red leaf lettuce, and watercress are packed with the phytonutrients the immune system needs to optimally function,” says Nichole Dandrea, RDN, founder of Purely Planted.
The leaves towards the heart of the lettuce are the freshest, and those are exactly the ones we use for our famous chopped iceberg lettuce.
At Macca's, we're as invested in the future of Aussie farming as we are in the present. Meet Brad Egan, this year's Young Farmer of the Year. We love the unique flavour and crisp texture of Iceberg and Cos lettuce. Grown by farmers in NSW, QLD, SA and VIC*.
Lettuce is grown all over Australia however the main lettuce production regions in Australia are the Lockyer Valley and Eastern Darling Downs (SE Qld); Hay and Central West (NSW); Lindenow and Robinvale (Vic); Manjimup and Gingin (WA); Virginia (SA) and Cambridge, Richmond and Devonport (Tas).
The impressive protein content in romaine lettuce puts it high on our list of favorite healthy choices, but it boasts an impressive array of additional benefits. Whether you prefer its tender hearts or crisp leaves, you enjoy eco-friendly goodness with delicate flavor and almost no calories.
Eating salad every day is a great habit to get into. Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C.
Spinach and lettuce are nutritionally different. spinach has twice as much potassium, protein, calcium, iron, niacin and vitamins A, C, B, C and B-12 as any other leaf vegetable. Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types.
Leafy greens (mixed greens, romaine lettuce, spinach, kale, etc.) are probably the most nutrient-packed foods you can eat. They are high in vitamin A, C, and K, all of which have anti-inflammatory properties. Anti-inflammatory leafy greens do not include iceberg lettuce, which has very little nutritional value.
Leafy greens – Vegetables such as spinach, kale, chard, collard greens, arugula and lettuce provide loads of health benefits. Since they contain high levels of vitamins C and K, as well as beta carotene, folate and fiber, they're also powerful immune boosters.
Fat-soluble Vitamins and Nutrients
Fat-soluble vitamins including vitamins A, D, E, and K are less likely to be destroyed by the cooking process of raw vegetables.
Lettuce is an excellent source of beta carotene (vitamin A) which is needed for healthy skin, bones, and eyes. Lettuce is a fair source of folate, which is needed for healthy cells and the healthy growth of babies during pregnancy in order to prevent neural tube defects.
Dark Leafy Green Vegetables – Super calcium-rich dark leafy greens including kale, spinach, romaine lettuce, chard, collard greens, etc. are ideal for helping weight loss.
Most leafy greens do not cause gas, even in people with irritable bowel syndrome, although tolerance can vary. Everybody has a different gut flora and may react differently to different foods. Romaine lettuce, iceberg lettuce, Boston lettuce and raw spinach can be used to prepare healthy salads.