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Ode to Romaine. Lettuce.

By kathypatalsky |

head of romaine lettuce

head of romaine lettuce

You might find the title of this post a little odd. Ode to Romaine Lettuce? A post about lettuce, really? Well.. yes! I’m speaking out. On behalf of.. Romaine. Lettuce. Here is why. I often hear people group crisp, green, zesty, crunchy, light, vibrant romaine lettuce in the same category as iceberg lettuce. These two green, crunchy heads of lettuce are not so easily interchangeable. So if you are a crunchy green lettuce fan and stick it in your sandwiches, toss it in salads and otherwise adore healthy eating, check out these nutrition facts as to why romaine lettuce squashes its everyday competition: iceberg. Get the facts and romaine recipes to inspire you!..

Nutrition Summaries:

* Romaine lettuce is rich in vitamins A, C, K and folate. It is a good source of iron, potassium and manganese.
* Iceberg lettuce has a nice dose of Vitamin K and Manganesebut that’s about it.

Lets compare the two..

(per 100 grams)
Romaine: 17 calories, 0g fat, 1g protein, 2g fiber
RDA’s based on 2000 calorie diet.. 147% Vitamin A, 128% Vitamin K, 34% Folate, 40% Vitamin C, 5% Iron, 3% Calcium, 7% Potassium, 8% Manganese.

Now lets compare to Iceberg Lettuce below..

(per 100 grams)
Iceberg: 14 calories, 0g fat, 1g protein, 1g fiber
RDA’s based on 2000 calorie diet.. 10% Vitamin A, 30% Vitamin K, 7% Folate, 5% Vitamin C, 2% Iron, 2% Calcium, 4% Potassium, 6% Manganese.

nutrition data source: nutritiondata.self.com

Iceberg loses in all categories. And most differences are quite significant.

Change it Up! So it may seem like a tiny change to make, but if you are planning on using green crunchy lettuce in your family recipes, switch out the Iceberg for some Romaine and you’ll be doing yourself a huge nutritional favor.

Not all green lettuces are created equal.

caesar portobello salad

vegan caesar portobello salad

A few Romaine Lettuce Recipes to inspire you:

* Caesar Portobello Salad, vegan
* Vegan Chick’n Caesar Wrap
* Orange Cube Tofu Romaine Salad
* Sunny Summer “Fruit and Romaine” Salad from Healthy. Happy. Life.
* California Veggie Burger Sliders with Romaine at Healthy. Happy. Life.

What is your usual crunchy green lettuce??

chopped romaine

chopped romaine

Read more from Kathy on her blog, Healthy. Happy. Life!

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More on Family Kitchen:

21 Vegan Spring Green-ing Recipes

16 Sweet Spring Vegan Treats

Nutrient Rich Recipes for Spring

25 Vegan Sandwiches

20 Vegan Smoothie Recipes

10 Cool Recipes to Make with a Vitamix

25 Healthy Foods to Add to Your Diet

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About kathypatalsky

kathypatalsky

kathypatalsky

Kathy Patalsky is a blogger, author and photographer. Her website www.Healthy-Happy-Life.com features creative vegan recipes. She is the author of 365 Vegan Smoothies (Spring 2013). She is also the founder of FindingVegan.com.

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One thought on “Ode to Romaine. Lettuce.

  1. Stefanie says:

    Hello, In Australia Romaine lettuce is actually called Cos lettuce. It is most popularly known for its use in a Greek salad. And it is a great lettuce!

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