Yes, lettuce is good for you. But which is the healthiest variety?
Few foods have the combined taste and nutritional appeal of a good salad. Whether it's cherry tomatoes, crispy bacon, and hard-boiled eggs atop a cobb salad; croutons, parmesan cheese and that signature dressing on a Caesar salad; or apples, celery, grapes and walnuts topping a Waldorf salad, there's a salad for just about everyone to enjoy.
This is good news because "salads are a fantastic way to boost nutrient intake and satisfy hunger while prioritizing health," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.
And though ingredients and toppings vary widely from one salad to another, the base ingredient they all have in common is some form of lettuce. Here's which types of lettuce are most popular, why these greens are good for you and what you need to be mindful of as you include more in your diet.
What's the most popular type of lettuce?
Iceberg lettuce is by far the most popular type of lettuce in the U.S. with nearly 48% of the country's category share, per Statista. Romaine lettuce comes in second at 35%, and all other types combined make up the remaining 17%.
Some of the most popular types of lettuce include:
- Iceberg. It's desirable because "it's the kind of lettuce people usually gravitate to when creating a salad at home due to its crunchy texture and mild flavor," says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
- Romaine. This lettuce is loved for its "crisp texture, slightly bitter flavor and ability to hold up well in salad dressings, making it perfect for salads and wraps," says Messer.
- Spinach. It's one of the most nutritious lettuce options and is "a versatile, iron-rich green that's often used in both raw and cooked dishes," says Messer.
- Butterhead. This is another popular type of lettuce "because of its soft, buttery texture and mild flavor that helps it to go with a lot of different types of ingredients," says LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles.
- Arugula. The green is liked because of its "slightly spicy, peppery flavor," that makes it a great choice for a more complex and interesting salad, says Weintraub.
- Baby greens. These are the young, tender leaves of various types of lettuce that are harvested before they reach full maturity. "They can be enjoyed in smoothies, salads, scrambled eggs, and soups," says Messer.
While all types of lettuce are well-liked individually, mixed greens often combine more than one of these varieties along with mustard greens, endives, red and green oak leaf and little gem lettuce.
Is lettuce good for you? Is romaine lettuce healthy?
No matter which variety of lettuce you prefer, you're sure to increase your vitamin and mineral intake by getting more lettuce in your diet. Romaine lettuce, for instance, provides dietary fiber, calcium, iron, magnesium, phosphorous, zinc, potassium, vitamin A, vitamin B6, niacin, vitamin K and nearly two grams of protein in only two cups, per the U.S. Department of Agriculture.
While many of these nutrients are in any type of lettuce, "a general rule of thumb is that the deeper the color of lettuce, the more vitamins and minerals it contains," says Smith. She explains that this is one way you know that iceberg lettuce "typically offers the least amount of nutritional value."
Some of the common nutrients found in many types of lettuce include polyphenols such as quercetin, caffeic acid and kaempferol, "which protect against common conditions like neurodegenerative disease, stroke and heart disease while also promoting lower blood lipid levels and reduced inflammation," says Weintraub.
Messer praises the vitamin A and C content of many types of lettuce for improving eye health, immune function and skin health. "Vitamin A also supports cell growth and repair," she adds. And she points to the dietary fiber contained in most types of lettuce for helping with digestion and blood sugar regulation.
Lettuce may also be good for the mind as "research shows that eating more raw vegetables like lettuce can help reduce depressive symptoms, improve mood and promote overall better mental health," says Weintraub.
Can you eat too much lettuce?
Despite so many benefits, lettuce has a few downsides to be aware of as well, as "lettuce tends to wilt and get slimy quickly if you don’t store it properly," says Messer. It can also be difficult to digest for people with stomach conditions like inflammatory bowel disease, leading to bloating or constipation. Lettuce can also be contaminated with E. Coli, norovirus, listeria and salmonella.
And while low in calories and loaded with nutritional benefits on its own, lettuce is often the base for unhealthy ingredients and creamy dressing commonly used in salads. "A base of lettuce acts like an empty canvas you can creatively add a wide range of healthy or unhealthy ingredients to," says Smith. "I recommend opting for lean meats, nuts, fruits and vegetables to help you create an even more nutrient-dense snack or meal."