by Nutritional Value


Flavor and nutrition varies by types of lettuce.


The different types of lettuce and salad leaves, in general, provides a small amount of dietary fiber (1-2 grams) and few calories (10-20) per 2 cup serving but the most important nutrients are vitamin A and potassium. The vitamin A comes from beta carotene (the yellow-orange pigment) that is converted to vitamin A in the human body. The darker green, the more beta carotene, the better antioxidant properties, and the more nutritional value.

Nutritional values below are based on a 2 cup serving. RDA values are based on ages 18-50.

Vitamin A (IU)

Vitamin A plays an important role in vision, bone growth, reproduction, cell division; helps regulate the immune system; promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts; helps the skin and mucous membranes function as a barrier to bacteria and viruses. Vitamin A is ranked as the third largest deficiency by food intake in Americans as reported by the USDA* . Good sources include whole eggs, milk, cheese, spinach, red peppers. RDA: 5000 IU

Romaine, 8188
Spinach, 5626
Green leaf, 5330
Butter leaf, 3644
Arugula, 948
Iceberg, 722

Beta-carotene (mcg)

Found in colorful fruits and vegetables is called provitamin A carotenoid that can be converted into Vitamin A. Good sources include carrots, spinach, red peppers, apricots. No RDA.

Romaine, 4912
Spinach, 3376
Green leaf, 3198
Butter leaf, 2188
Arugula, 568
Iceberg, 430

Lutein (Carotenoid) (mcg)

A diet rich in lutein is good for your vision and may lower your risk of developing cataracts and macular degeneration. Lutein may also help prevent or slow down atherosclerosis, the thickening of arteries, which is a major risk for cardiovascular disease. Good sources include egg yolk, spinach, red seedless grapes. No RDA.

Spinach, 7318
Romaine, 2174
Arugula, 1420
Butter leaf, 1346
Green leaf, 1246
Iceberg, 398

Vitamin C (mg)

Vitamin C is required for collagen formation and healthy skin. It is also involved in protein metabolism and is an important antioxidant shown to regenerate other antioxidants within the body, including vitamin E. Also plays an important role in immune function. USDA reports 40% of Americans do not get enough of this nutrient. Good sources include red and yellow bell peppers, citrus, strawberries. RDA: 90 mg (men)/75 mg (women).

Romaine, 23
Spinach, 17
Green leaf, 13
Arugula, 6
Butter leaf, 4
Iceberg, 4

Vitamin K (mcg)

Vitamin K assists the liver through a series of chemical reactions necessary for blood clotting and bone crystal formation. Good sources include kale, collard greens, spinach, broccoli, brussels sprouts, and all lettuce types. RDA:  80 mcg

Spinach, 290
Green leaf, 125
Butter leaf, 113
Romaine, 96
Arugula, 44
Iceberg, 35

Folate (mcg)

Folate helps produce and maintain new cells that is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer. Folate is needed to make normal red blood cells and prevents anemia. Good sources include spinach, broccoli, romaine lettuce, citrus fruits, asparagus, beans. RDA: 400 mcg

Romaine, 128
Spinach, 116
Butter leaf, 80
Iceberg, 42
Arugula, 39
Green leaf, 27

Calcium (mg)

Calcium is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system. Good sources include yogurt, cheese, milk, soy, collard greens, kale, arugula, bananas. RDA: 1000 mg

Arugula, 64
Spinach, 59
Butter leaf, 39
Romaine, 31
Green leaf, 26
Iceberg, 26

Potassium (electrolyte)(mg)

Potassium is a mineral and acts as an electrolyte, taking on a positive or negative charge that helps regulate blood pressure, muscle contraction and keep your bodily processes working right. It also helps in the metabolism of sugar to glycogen to provide energy for your daily tasks. The USDA* study found that 90% of men and 99% of women do not get enough of this mineral. Good sources include apricots, raisins, figs, dried fruits, nuts, bananas. RDA: 4700 mg.

Spinach, 334
Butter leaf, 262
Romaine, 232
Iceberg, 204
Arugula, 148
Green leaf, 140