Iceberg vs. Romaine Lettuce: What’s the Big Difference?

Iceberg Lettuce Diet

Iceberg lettuce typically will get a nasty rap for being watery—and never in a great way. As such, many individuals firmly consider that it’s void of all dietary advantages. That’s not the case, although. In keeping with Frances Largeman-Roth, RD, vitamin knowledgeable and creator 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 which may not appear to be 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 supplies almost 70 grams of water, which is sort of its complete weight.”

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

Romaine Lettuce Diet

In case you thought 10 energy was low, you could be stunned 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 filled with nearly a complete gram of fiber, in addition to 15 milligrams of calcium, 116 milligrams of potassium, 64 micrograms of folate, and a couple of,460 micrograms of beta-carotene. And, like iceberg, it, too, packs a strong punch of hydration with 45 grams of water per cup. Suffice to say, romaine has its dietary perks.

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

How To Retailer Iceberg Lettuce vs. Romaine Lettuce

One of many largest downfalls of filling your fridge with lettuce is that, all too typically, it appears to go dangerous earlier than you’ve had the prospect 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 every 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.

An alternative 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 gained’t sit of their condensation. Consequently, you’ll be able to stay up for a fair longer shelf life in your lettuce—whether or not romaine or iceberg.

One factor to bear in mind when storing lettuce of any sort is that it’s greatest to retailer it complete till you’re prepared to make use of it, says Largeman-Roth. (Although, following the leaf-patting method 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 alternative and particular methods. With regards to 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 prime. I additionally like so as to add some juicy summer time tomatoes and items of cooked turkey bacon.”

As for romaine, she says you’ll be able to’t go incorrect with a basic 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 understand the dietary advantages of iceberg lettuce vs. romaine, in addition to tasty methods to take pleasure in each in style lettuces, we’re right here to allow you to in on a bit of secret: making ready your lettuce in sure methods could make it that rather more interesting. In any case, why do you suppose salad chains like Sweetgreen and Chopt exist? To benefit from the fashionable 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 be capable 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 actually couldn’t advocate it extra. Say hi there to large salads you gained’t be capable to get sufficient of.)

The Takeaway

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