So which leaves and lettuces should you use in your salad to justify the croutons, bacon, and tasty dressing you add? The answer is NOT “any.” Turns out that some greens are packed with more nutrients than others. In other words…not all greens are the same.

Iceberg lettuce, for example, is a “go-to for a cheap and easy salad” green, but it doesn’t have much in the way of nutrients for your body. Iceberg lettuce, as it turns out, is mostly water, making it the least nutritious greens to put in a salad. It is best used on the occasional juicy cheeseburger for needed crunch rather than an everyday salad you’re eating to stay healthy. Since iceberg lettuce doesn’t offer many nutrients, it isn’t the best choice for greens.

Here are just a few options to try in your next salad:

CHARD
With its defining red (or rainbow) stems, chard is among the top powerhouse foods because of its low calorie count (7 per cup) and high levels of nutrients. It has a ton of vitamin K, at nearly 300% of your daily value per cup. Chard also contains a fair amount of magnesium, which is important for things like muscle and nerve function, blood-glucose control, and blood-pressure regulation.

BUTTER LETTUCE
Also called Boston or bibb lettuce, butter lettuce are higher in folate, iron, and potassium than iceberg or leaf lettuces. If you like the crunch of iceburg, this can be a great alternative!

ROMAINE
Romaine ranked among the top 10 "powerhouse foods," by the CDC, which are classified based on their associations with reduced risk for chronic diseases. It's an especially great source of vitamin A — one cup has 81% of your daily intake — as well as some B vitamins. If you like the crunch of iceburg, this can be a great alternative!

BROCCOLI LEAVES
While most folks just eat the heads of broccoli (and maybe the stems) tossing some of the plant's nutrient-packed leaves into your salad as an addition can be a good decision. The leaves are high in protein and are choc-full-of fiber and vitamin A. 

SPINACH
Spinach is a staple green in many salads that feature sweet ingredients like beets or fruit. It's also one of the top-ranking greens when it comes to all-around nutrition content. It's packed with vitamins and nutrients, particularly potassium and iron, which are important for regulating your blood cells and blood pressure.

KALE
Although it’s 33 calories per cup, kale is trendy for a reason: the popular green kills it in vitamin content, especially A, C, and K. Vitamin K is especially important in helping blood to clot. If you’re not a fan of the bitterness and texture of kale, try sautéing it for a warm salad or as a leafy green side!

WATERCRESS
Watercress, with its little round leaves, was considered the top powerhouse food in the CDC study. It's high in vitamins A, C, and K and incredibly low in calories. It's also linked to a lower risk of type-2 diabetes and is not too hard to grow.

LEAF LETTUCE
One of the more nutritious of the lettuce family, leaf lettuce is low in calories and high in potassium and vitamins A and K. 

CHICORY
One of the lesser-known greens, chicory, is a bitter green that packs a punch with nutrients. Highly praised as one of the best sources of polyphenols, which are micronutrients necessary for immune system health.

RADICCHIO
Radicchio is a member of the chicory family. It's packed with vitamin K, containing more than 100% of your daily value.

ENDIVE
Endive, also a kind of chicory, is fill of vitamin K, and a cup has 20% of your daily vitamin A intake. The frisée — or curly endive — in salads is also part of this plant.

BEET GREENS
These greens, often composted after they are detached from the beet, offer an excellent source of calcium, potassium, vitamin K, vitamin A, and more. In fact, one cup of beet greens provides 220% of your daily needs for vitamin A alone! Beet greens also contain lutein and beta carotene – antioxidants needed for eye health.

The list doesn’t stop here. For a complete list of nutritious greens and some sample salad recipes, click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew. And if you have a question leave it in the comments below - chances are you aren’t the only one who needs some lettuce lessons.