Skip Nav
Before and After
You'll Want to Do CrossFit After Seeing These Transformation Photos
Beginner Fitness Tips
7 Ways to Run Like a Pro
Beginner Fitness Tips
Drop 1 Pound by Next Week With This Plan

Leafy Green Breakdown

When it is hot outside, I crave crisp, cooling salads. All those veggies and greens are refreshing and delicious, and since since they're in season you can find an amazing variety this time of year.

This got me thinking about leafy greens and whether there is a huge difference nutritionally between them. I know dark green spinach is much healthier than light-colored iceberg lettuce, but how much better?

Well I have broken it all down for you. Want to see the comparison? Then

1 cup Calories Fiber (g) Vitamin A (IU) Vitamin C (mg) Potassium (mg) Folate (mcg)
Your RDI (just to compare) around 2,000 25-30 2,333 75 4200 400
Romaine 8 1 2729 11 116 64
Spinach 7 .7 2813 8 167 58
Iceberg 8 .7 276 2 78 16
Arugula 5 .3 475 3 3 74
Red leaf lettuce 4 .3 2098 1 52 10
Green leaf lettuce 5 .5 2666 7 70 14
Bibb (Boston) 7 .6 1822 2 131 40

Well it seems that Romaine and Spinach are on top and Bibb lettuce is the next runner-up.

I included your RDI in the table so you can see how much fiber and vitamins we need each day. I was surprised to see that Romaine and Spinach contain so much Vitamin A - over 3 times your daily requirements! I guess it does make a difference which leafy greens you choose. I'll keep this in mind the next time I choose salad greens.


Around The Web
Join The Conversation
pebby01 pebby01 8 years
this is great. i was under the impression that lettuce didn't have many nutrients. glad i'm wrong!
Kever Kever 9 years
Good to know. I love to grow several varieties during the spring and summer, but never knew the nutritional details. I just like the different tastes and textures.
pinktabulous pinktabulous 9 years
nice to know that Romaine contains lots of vitamin A. I've been looking for greens which is high on vit.A. Good thing I've been eating this for almost a year now. thanks for the info!
LadyBug13 LadyBug13 9 years
Oddly I've been eating a lot of salad, especially this week. My salads have been consisting of nothing but lettuce, grilled chicken pieces, and a small amount of dressing. Delish!
Giasbash6260 Giasbash6260 9 years
I love all lettuce except iceberg...although it can be good when you dip it in mustard...hmmmm!
Giasbash6260 Giasbash6260 9 years
I love all lettuce except iceberg...although it can be good when you dip it in mustard...hmmmm!
danamarie0224 danamarie0224 9 years
Interesting. I thought spinach was top. Guess I'll be trying Romaine next time!
Fitness Fitness 9 years
I was sad to see that lettuce in general doesn't have MORE fiber.
telos7 telos7 9 years
I usually buy romaine hearts. Anyone know whether this is equivalent to whole romaine, or -- since it's lighter in color -- somehow less nutritious?
lms lms 9 years
My new favorite lettuce is Butter lettuce. It is really tasty.
CamillaCat CamillaCat 9 years
thanks, this was good info!
CamillaCat CamillaCat 9 years
thanks, this was good info!
Sweet-Adeline Sweet-Adeline 9 years
Great posting! I, too, mix the romaine, spinach and field greens for a variety. I do love the spicy arugula!
mwmsjuly19 mwmsjuly19 9 years
I love to mix my greens. I like all of them, but I love a mix of textures. I need some crunch in there with that spinach.
EcannDallas EcannDallas 9 years
i love bibb lettuce but i never knew its nutritional value.
Chaoticfury Chaoticfury 9 years
My fridge is never without Spinach and Romaine lettuce!!! Thanks for the info!!!
demonkitty18 demonkitty18 9 years
good to know- nothing beats a cool, crispy, fresh salad in the summer
DesignRchic DesignRchic 9 years
Wow, I thought Spinach had more Folate than Romaine! You learn something new everyday.
ktacce ktacce 9 years
I'm not an iceberg fan... its so void of anything good for you but weirdly has the most amount of calories!
suzanne suzanne 9 years
DUH!!! I just saw the "1 cup" on the chart...
mizz_jennii mizz_jennii 9 years
good info! i love salads in the summer time :)
suzanne suzanne 9 years
Tthis is good to know! I just see the huge assortment of leafy greens out there and go for variety, but I prefer the top three. Thanks, Fit :HUG:... do you know the serving size of the breakdown chart? good to know in relation to the RDI.
How Many Calories Are in Sweet Potato?
How Many Calories Are in Easter Candy?
Is Kale Healthier Than Spinach?
Breakfast Fried Rice Recipe
How Many Calories Are in a Glass of Wine?
Spinach-Artichoke Dip | Food Video
Come Party With Me: Memorial Day — Menu
Healthy Lunches Under 400 Calories
Know Your Greens
Top 10 Highest-Calorie Beers (and the 10 Lowest!)
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds