Iceberg vs. Romaine Lettuce: What’s the big difference?

Iceberg Lettuce Nutrition

Iceberg lettuce often gets bad rap because it is watery – and not in the good sense. Therefore, many people firmly believe that it is devoid of all nutritional benefits. Not so though. According to Frances Largeman-Roth, RD, nutritionist and author The Smoothie design and Eating with color, a cup of chopped iceberg lettuce has 10 calories and less than a gram of protein, as well as fiber. While this may not sound like it, other nutrients in iceberg lettuce make up for it. “It has 102 milligrams of potassium and 20 micrograms of folic acid,” says Largeman-Roth. “What really makes the iceberg shine is its water content – a cup provides almost 70 grams of water, which is almost its entire weight.”

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Although iceberg lettuce is often sold in pre-cut bags – and is often labeled as a salad mixer, Largeman-Roth says you can find it in your head, both at the grocery store and at many farmers markets.

Romaine lettuce diet

If you thought 10 calories was low, you might be surprised to find that a cup of romance has just eight calories. With less than a gram of protein, Largeman-Roth says it is packed with almost an entire gram of fiber, as well as 15 milligrams of calcium, 116 milligrams of potassium, 64 micrograms of folic acid and 2,460 micrograms of beta-carotene. . And, like the iceberg, it also has a strong hydration punch with 45 grams of water per cup. Suffice it to say that the Roma have their nutritional privileges.

In addition, according to Largeman-Roth, romaine comes in two main forms – as a head or as a heart. “Hearts are less bitter and generally crispier than a Roma head,” he says.

How to Store Iceberg Lettuce vs. Romaine Lettuce

One of the major disadvantages of filling your fridge with lettuce is that, very often, it seems to break down before you can use it. Sounds familiar? Well, there is good news: According to Largeman-Roth, both iceberg lettuce and romaine can be refrigerated for up to a week.

It all has to do with how it is stored. For longer-lasting leaves, Leslie Bonci, MPH, RDN, which owns Active Eating Advice by Leslie Bonci, suggests investing in a paper towel. “Rinse the lettuce leaves and dry them, then scatter them over the napkins and cover the container,” he says.

Other choise? Add a Rubbermaid FreshWorks Produce Saver ($ 27) to your refrigerator. These buckets are designed as a crunch to regulate the air inside the container, while also providing a slightly raised shelf, so that the leaves do not sit in their compaction. As a result, you can look forward to an even longer shelf life for your lettuce — either novel or iceberg.

One thing to keep in mind when storing lettuce of any kind is that it is best to store it whole until you are ready to use it, says Largeman-Roth. (Although the application of the above leaf combing technique also works.)

“When it’s time for the salad, remove any damaged or dry outer leaves,” he says, noting that then you have to chop it, cut it into slices or chop it as you like.

When to Use Iceberg Lettuce vs. Romaine Lettuce

While iceberg and romaine are both forms of lettuce, they can be used in many different and specific ways. As for the iceberg, Largeman-Roth recommends a wedge-shaped salad.

“It’s so refreshing,” he says. “Just cut it into four slices and then pour a rich ranch-like dressing over it. “I also like to add some juicy summer tomatoes and pieces of cooked turkey bacon.”

As for romaine, he says you can not go wrong with a classic Caesar salad. “I like to dress it up with my Caesar vegan dressing,” she says, sharing the recipe below.

Romaine Caesar salad recipe

• 1 cup raw cashews
• Juice of 1.5 lemon
• Grate 1 lemon
• 1/4 cup EVOO
• 1/4 kg salt
• 1 nori leaf
• 2 cloves garlic
• 2 tablespoons Dijon mustard
• 2 tablespoons half chickpea paste
• 1/4 kg black pepper
• Or up to 1 cup of water (depending on how thick you like your dressing)
• 7 ounces triple roman
• croutons

“Add the dressing ingredients to a blender and mix until creamy,” says Largeman-Roth, noting that she makes a 1. Cup of dressing. “Throw 7 7 ounce romaine dressing cup. Add croutons to taste “.

The Kitchen Gadget to make lettuce consumption more exciting

Now that you know the nutritional benefits of iceberg lettuce vs. romania, as well as the delicious ways to enjoy both popular lettuces, we’re here to tell you a little secret: preparing your lettuce in specific ways can do it much more attractive. Finally, why do you think there are salad chains like Sweetgreen and Chopt? To enjoy modern salads without paying around $ 15 per salad, consider equipping yourself with the OXO Good GripsSalad Chopper With Bowl ($ 29). You will be able to enjoy the perfect chopped goodness of a salad bought in the store without having to pay extra for the preparation. (As the owner of this bad kid, I really could not recommend it any more. Say hello to huge salads that you will not get enough of.)

Takeaway

As Largeman-Roth is quick to point out, 90% of Americans do not eat enough fruits and vegetables. “I urge people to eat as many salads as possible,” he says. “We should not put lettuce with another – everything is fine! “But it is wise to mix it up and get a variety of products in our diet instead of just one thing – eat the rainbow!”