Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher.
So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium.
Romaine is now my iceberg lettuce substitute. It's healthier and tastes better.
“With the high water content, iceberg lettuce isn't as rich in [nutrients] as other types of lettuce,” Feller explains. The sky-high levels of H20, mean there's just not as much room for other good stuff, like vitamins, minerals, and fiber, making iceberg lettuce nutrition less impressive.
Vegetable farming doesn't pay much in Australia. The average return is just short of 4%, less than the average super fund. As a result, small farmers have been selling up to larger producers. Transport, fertilisers, labour and industry concentration all point to a step up in prices, with little relief in sight.
Iceberg lettuce, the most popularly consumed lettuce in Australia, has more fibre than some lettuces but it is low in vitamins and minerals. Cos (romaine) lettuce emerges as the best nutritional choice. It has more fibre than iceberg lettuce but is also a good source of vitamin C, folate and vitamin A.
Iceberg is spherical, with tightly-packed, crisp leaves wrapped around each other. Valued for its crunchy texture and mild flavour, the versatile iceberg lettuce is the number one lettuce sold in Australia.
Spinach, romaine, watercress, arugula, and kale are some of the most healthy greens.
Dark Leafy Green Vegetables – Super calcium-rich dark leafy greens including kale, spinach, romaine lettuce, chard, collard greens, etc. are ideal for helping weight loss.
Eating salad every day is a great habit to get into. Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C.
Although iceberg lettuce has many health benefits, it is commonly known as the salad green with the least nutritional value. To make sure you're getting enough vitamins and minerals throughout the course of your week, it's best to mix in iceberg lettuce with other salad greens like spinach, kale, chard, and watercress.
The impressive protein content in romaine lettuce puts it high on our list of favorite healthy choices, but it boasts an impressive array of additional benefits. Whether you prefer its tender hearts or crisp leaves, you enjoy eco-friendly goodness with delicate flavor and almost no calories.
The leaves towards the heart of the lettuce are the freshest, and those are exactly the ones we use for our famous chopped iceberg lettuce.
There is also an interesting story to tell about the Iceberg lettuce, the variety used in McDonald's burgers and salads.
During summer, most of our lettuce is grown at the Darling Downs property and winter, in the Lockyer Valley. The Bathurst property provides a valuable climatic variation – its cooler there and, also closer to the Sydney market.
The high levels of potassium within romaine lettuce can help maintain cardiovascular health. In addition, the antioxidant vitamins A and C in the lettuce may help prevent cholesterol from building up and forming plaque in the arteries. The folate in romaine lettuce may also help prevent serious heart complications.
Spinach and lettuce are nutritionally different. spinach has twice as much potassium, protein, calcium, iron, niacin and vitamins A, C, B, C and B-12 as any other leaf vegetable. Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types.
Lettuce is grown all over Australia however the main lettuce production regions in Australia are the Lockyer Valley and Eastern Darling Downs (SE Qld); Hay and Central West (NSW); Lindenow and Robinvale (Vic); Manjimup and Gingin (WA); Virginia (SA) and Cambridge, Richmond and Devonport (Tas).
Mason Brothers Vegetable Farms is one of the largest producers of quality fennel, lettuce and broccoli in Australia.