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Raw Leafy Green Breakdown

It's harvest time and farmers markets as well as local grocery stores are booming with fresh produce. Take advantage of the abundance by enjoying a delicious salad. All those veggies and greens are refreshing and satisfying, and 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?

1 cup Calories Fiber (g) Vitamin A (IU) Iron (mg)

Potassium (mg) Folate (mcg)
Your RDI (just to compare) around 2,000 25-30 2,333 18 4200 400
Romaine 8 1 4,094 .5 116 64
Spinach 7 .7 2,813 .8 167 58.2
Iceberg 10 1 361 .3 102 21
Arugula 4 0 474 .2 73.8 19.4
Red leaf lettuce 3 0 2,098 .3 52.4 10.1
Green leaf lettuce 1 0 2,665 .3 69.8 13.7
Bibb (Boston) 7 1 1,822 .7 131 40.1
Image Source: Getty
Join The Conversation
Allytta Allytta 7 years
wait, so why have you been telling us iceberg is useless? i don't see that. especially low in vitamin A is very good for north european women.
Spectra Spectra 7 years
I usually eat a mixture of green leaf, Romaine, iceberg, and spinach. Gotta cover all the bases!
insanitypepper insanitypepper 7 years
I would never have guessed that iceberg would have the most calories.
2muchtv 2muchtv 7 years
I'm surprised by Romaine, I didn't realize it was THAT great. As always, a variety beats choosing a single one.
Meearya Meearya 7 years
I'm totally partial to arugula, regardless of health benefits.
Yogaforlife Yogaforlife 7 years
I love salads - especially when they use spinach, romaine, and red leaf lettuce.
Camarogirl67 Camarogirl67 7 years
I'm really surprised by the Romaine. I still love my mixed baby greens!!
michlny michlny 7 years
Who knew -- Romaine, so healthy?
nancita nancita 7 years
Lots of good reasons to eat all of them. Except maybe iceberg, which is fine with me!
Is It OK to Eat Beet Greens?
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