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All Greens Are Not Created Equal
When you're in the produce section of the supermarket, aren't you sometimes amazed at how many different types of salad greens exist? Naturally, you probably select the one or two you're most familiar with—usually iceberg or romaine. You figure they all have the same nutritional value, and basically taste similar once you load on the dressing and other salad fixin's. If this is your m.o., any good nutritionist will tell you that you could use a change of greenery.
The truth is, all salad greens are not created equal. In fact, some, such as spinach and red leaf lettuce, are much better for you than iceberg, according to Janet Helm, R.D., a Chicago-based registered dietician and spokesperson for the American Dietetic Association. "A good rule of thumb [for choosing salad greens] is the darker the better," she says. "Darker greens are more dense in nutrients such as beta-carotene and phytochemicals (healthful, plant-based components of food that don't fall into the categories of vitamins or minerals). These all contribute to the prevention of certain cancers and reduction of heart disease."
Take a look at how your favorite greens stack up in the chart below:
Green (Raw - per
100 g serving) |
Vitamin A |
Vitamin C |
Fiber |
Folate |
Calories |
| Arugula |
2,373 IU |
15 mg |
1 g |
97 mcg |
25 |
| Chicory |
4,000 IU |
24 mg |
4 g |
109.5 mg |
23 |
| Collards |
3,824 IU |
35.3 mg |
3 g |
166 mcg |
30 |
| Endive |
2,050 IU |
6.5 mg |
3 g |
142 mcg |
17 |
| Kale |
8,900 IU |
120 mg |
2 g |
29.3 mcg |
50 |
Butterhead (includes
Boston and Bibb) |
970 IU |
8 mg |
1 g |
73.3 mcg |
13 |
| Romaine |
2,600 IU |
24 mg |
1 g |
135.7 mcg |
14 |
| Iceberg |
330 IU |
3.9 mg |
1 g |
56 mcg |
12 |
| Loose leaf (red, green) |
1,900 IU |
18 mg |
1 g |
49.8 mcg |
18 |
| Radicchio |
27 IU |
8 mg |
0 g |
60 mcg |
23 |
| Spinach |
6,715 IU |
28.1 mg |
2 g |
194.4 mcg |
22 |
| Source: U.S. Department of Agriculture, 1999 |
While nutritional content is important, quality and freshness are of equal significance. So what should you look for when you buy salad greens? The U.S. Department of Agriculture (USDA) suggests the following guidelines: For iceberg and romaine, select crisp leaves. Other lettuce types such as bib and Boston will have a softer feel. And look for bright color: in most varieties, medium to light green. Of course, some have naturally red leaves, too. For spinach, chicory and other greens, the USDA recommends looking for leaves that are fresh, tender, devoid of spots and sporting a distinct, strong color.
What happens if you can't give up that iceberg? Helm suggests mixing it with darker greens or adding nutrient-rich veggies, such as grated carrots. "If you're at a salad bar and use iceberg, tomatoes and cucumbers then add some creamy dressing, it's not the best choice you can make," she says. "Instead, toss in some spinach leaves or at least add romaine. You get that same kind of crunchy texture from romaine as you do with iceberg, but with better nutritional value."
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