Which type of lettuce should you use? This overview of the nutrition information, flavor, and texture of different greens will help you choose the best option for your next spring salad.

There are few things better than a fresh, crisp green salad in May after a winter full of turnips, potatoes, and beets.

Don’t get me wrong, I love root vegetables – but eating seasonally means by the end of winter I’m really missing all things fresh!

So when the bag of fresh greens showed up in my CSA box from Miller farms, I nearly jumped for joy! (Read more about the benefits of Community Supported Agriculture)

It’s important to know that not all greens are created equal, so when you’re choosing what to use in your favorite salad you’ll want to keep in mind the flavor and texture which different greens impart.

Iceberg Lettuce Nutrition Facts

Flavor: Very mild

Texture: Crunchy

Nutritional Value: Medium-Poor – Very low calorie and comparatively high in fiber; excellent source of Vitamin K (but much lower than other types of lettuce)

3 cups iceberg: 10 calories — 1 g fiber — 8% Vitamin A — 4% Vitamin C — 2% calcium — 2% iron — 25% Vitamin K

Best Uses: As a filler, In place of bread or tortilla as a wrap

Romaine Lettuce Nutrition Facts

Flavor: Mild

Texture: Mild crunch

Nutritional Value: Medium-High – Excellent source of Vitamins A & K and Folate, very low calorie and comparatively high in fiber

3 cups romaine: 15 calories — 2 g fiber — 150% Vitamin A — 6% Vitamin C — 2% Calcium — 4% Iron — 110% Vitamin K, 30% folate

Best Uses: bulk for many types of salads (like this Buffalo Chickpea Salad), classic Caesar salad, topping on sandwiches, in place of tortilla or bread for a low-carb wrap

Red Leaf Lettuce Nutrition Facts

Flavor: Mildly bitter

Texture: mostly tender with slight crunch

Nutritional Value: Medium-High – Excellent source of Vitamins A & K, very low calorie and comparatively high in fiber

3 cups red leaf lettuce: 15 calories — 1 g fiber — 130% Vitamin A — 6% Vitamin C — 2% Calcium — 6% Iron — 150% Vitamin K

Best Uses: Salad!

Arugula Nutrition Facts

Flavor: Slightly bitter, spicy (like mustard)

Texture: tender

Nutritional Value: High – Excellent source of Vitamins A, C, K, and Folate; good source of calcium; very low calorie and comparatively high in fiber

3 cups arugula: 20 calories — 1 g fiber — 40% Vitamin A — 20% Vitamin C — 15% Calcium — 6% iron — 120% Vitamin K — 20% Folate — 9% Potassium

Best uses: as an addition to salads or by itself (although the flavor is stronger than other greens), as a garnish or topping to tacos, sandwiches, or flatbreads

Kale Nutrition Facts

Flavor: young, baby leaves are more mild while more mature leaves can taste more bitter

Texture: tender, but fibrous. Baby kale is more tender, but mature leaves must be massaged or cooked before eating.

Nutritional Value: High – Excellent source of Vitamins A, C, and K, folate, calcium, and manganese; good source of potassium; very low calorie and comparatively high in fiber

3 cups kale: 20 calories — 2 g fiber — 80% Vitamin A — 25% Vitamin C — 20% Calcium — 8% iron — 230% Vitamin K — 25% Folate — 30% Manganese — 10% Potassium

Best uses: raw in salads (like this Super Food Fall Salad), roasted into kale chips, sautéed and served with eggs, added to Grown-up Mac & Cheese or Lasagna, included in all kinds of soup – from lentil stews to Olive Garden’s famous Zuppa Toscana (kale holds up to long cooking times very well)

Spinach Nutrition Facts

Flavor: similar to kale – young, baby leaves are more mild, while more mature leaves can taste more bitter

Texture: Tender

Nutritional Value: Very High! – Excellent source of Vitamins A, C, & K, Folate, and manganese; good source of iron, magnesium, and riboflavin; very low calorie and comparatively high in fiber

3 cups spinach: 20 calories — 2 g fiber — 160% Vitamin A — 40% Vitamin C — 8% Calcium — 15% Iron — 510% Vitamin K — 40% Folate — 10% Riboflavin — 15% Magnesium — 40% Manganese

Best uses: fresh in salad (like this Red, White, and Blue Cheese Salad), on a sandwich, sautéed and served with eggs, steamed or sautéed and topped with vinegar and salt, added to Italian dishes (lasagna or cheese manicotti), in Spinach and Artichoke Dip, blended into a smoothie (it turns it green, but you don’t notice the flavor!)… the list goes on!

Looking for inspiration to use these greens? Check out some of my favorite salad recipes. I promise no bland rabbit food here – these salads are packed with flavor:

• SPINACH: Strawberry Mango Spinach Salad

• KALE: Super Food Fall Salad

• ROMAINE: Buffalo Chickpea Salad

• ROMAINE & SPINACH: Red, White, and Blue Cheese Salad

Want to learn more about eating seasonally? Grab my Seasonal Vegetable Guide so you know what veggies to pick the next time you’re in the produce aisle!

I hope you enjoy all of the fresh veggies this season! Happy eating,

Ann from Peas & Hoppiness