Healthy Salad Greens Ranked From Best to Worst

 

9. Romaine Contains Folate, Vitamin A, and Vitamin K

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Portion 1 cup shredded

Calories 8

Carbs 2 g

Fiber 1 g

Protein 1 g

Why It’s Healthy

Romaine lettuce’s dark green color, long leaves, and crunchy texture make it a very popular salad base. Two cups of romaine fulfill about 30 percent of your daily vitamin A, and nearly three-quarters of your vitamin K, per the USDA. To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend. “Prepackaged salad green mixtures offer a wide variety of nutrients without you having to buy large quantities of each type of green,” says Kennedy. Tossing your salad greens with a small amount of healthy oil is also a great idea, as the oil adds a dose of healthy fat (and flavor) and can also improve your body’s absorption of fat-soluble vitamins from the salad, she adds.

Meal Prep Inspo

“Romaine lettuce has a great crunch and is delicious served in a salad or on top of a sandwich,” says Kennedy. “Romaine can even be lightly grilled for a unique, slightly charred flavor.”

10. Lettuce Gives You Almost All Your Daily Vitamin A

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Portion 1 cup shredded

Calories 5

Carbs 1 g

Fiber 0.5 g

Protein 0 g

Why It’s Healthy

Leaf lettuce, whether red or green, looks bright and cheerful on your plate and has a mild taste, making it a great choice for children and picky eaters. Just 2 cups of green leaf lettuce gives you about 30 percent of your daily vitamin A, says the USDA. Like many salad greens, it’s a little low in fiber, though, so bulk up your salad with higher-fiber veggies such as broccoli, carrots, and legumes, Kennedy recommends.

Meal Prep Inspo

“Most people know that red and green lettuce can be served in a salad or on top of a sandwich, but it’s also delicious sautéed, steamed, or grilled,” says Kennedy.




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