This mizuna salad recipe is simple and a good alternative to arugula if you think arugula is too spicy. This watercress salad recipe it mixed with smoky-flavored chickpeas. In fact, the CDC ranks romaine as one of its. For nutritional content, it buries iceberg. Smoky Chickpea and Watercress Salad with Mango and Avocado Romaine lettuce is texturally similar to iceberg and has a good taste.
Grilled Beet Salad with Almonds and Dried CranberriesĤ. This kale salad recipe is perfect for fall.ģ. Kale Salad with Grilled Eggplant, White Beans and Fresh Figs This salad and dressing recipe calls for spinach, other greens and plenty of interesting toppings.Ģ. Carrot Ginger Dressing and A South Beach Salad Also, a little dressing made with healthy fats, such as extra virgin olive oil, will help your body better absorb the nutrients and adding a lean protein, like tofu, will help fill you up. Mix a few different lettuces and greens with veggies, sprouts and other toppings like nuts, cranberries, pumpkin seeds and goldenberries. And whatever you do, don’t eat boring salads. In most grocery stores, you can easily find mixed greens, which can be a good way to try something new.
Iceberg vs romaine lettuce salad free#
It is high in phenols, which help neutralize free radicals. This veggie has red or purple leaves and is common in salad mixes. Iceberg lettuce is typically lower in nutrients than other varieties like red leaf lettuce.Radicchio. Cabbage is generally a richer source, but it depends on the variety of lettuce or cabbage. Summaryīoth cabbage and lettuce contain fiber, vitamins, minerals, and antioxidants.
In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does ( 14, 15).įor example, romaine lettuce contains almost twice the amount of potassium found in the same quantity of green cabbage ( 1, 14). Reviewed by Dietitian Emily Lachtrupp, M.S., RD In This Article View All Iceberg Lettuce Romaine Lettuce Butterhead Lettuce Little Gem Lettuce Loose Leaf Lettuce Photo: Getty Images I remember there once was a time when ordering a salad meant roughly cut iceberg lettuce leaves, a little red cabbage for color and some shredded carrots. It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. Incorporating vitamin-, mineral-, and antioxidant-rich foods into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases ( 11, 12, 13). While iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts ( 10). In fact, one study observed that green cabbage had a higher level of antioxidant activity than Savoy and Chinese cabbage varieties ( 9). Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals ( 8). In particular, green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium ( 1, 2). Both contain vitamins, minerals, and antioxidantsīoth cabbage and iceberg lettuce are good sources of nutrients.
Plus, eating fiber may help regulate blood sugar, improve heart health, and enhance immune function ( 7). It found that people with the highest intake of fiber-rich fruits and vegetables lost significantly more weight than those who ate less fiber-rich produce ( 6). Generally speaking, Romaine lettuce has a more robust flavor as compared to other common lettuces such as iceberg or butterhead lettuce. Romaine lettuce and iceberg lettuce contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and iceberg lettuce has 14 calories. Fiber slows digestion, which may increase feelings of fullness after meals, leading to reduced food intake ( 5).Ī review of 3 studies including over 133,000 participants looked at how fiber intake affected body weight over 4 years.
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Fiber - plant material that you can’t digest - helps keep your bowel movements regular and feeds the beneficial bacteria in your gut ( 4).Īdditionally, eating a high-fiber diet can help you lose excess body fat and maintain a healthy weight. That said, including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake.Įating a diet high in fiber-rich vegetables is essential to your digestive health. Both are rich in fiberĬabbage beats iceberg lettuce in fiber content. However, cabbage and lettuce may have different effects on health due to their differing levels of nutrients and plant compounds. Eating any type of vegetable, including cabbage or lettuce, can benefit your health.
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