7 of the Healthiest Lettuce Varieties You Can Buy, According to Registered Dietitians

Salads are one of the simplest (and most delicious) ways to meet the daily recommendation of at least five servings of fruits and vegetables. Leafy greens are packed with essential nutrients and offer endless ways to dress them up. Whether you experiment with toppings, dressings, or the greens themselves, there are numerous ways to keep your salad menu exciting.

Lettuce and other leafy greens aren’t limited to just salads—they can also be gently wilted or fully cooked in a variety of other dishes. In this guide, we’ll explore some of the healthiest and tastiest lettuce varieties and leafy greens that can be incorporated into salads and other flavorful recipes.

Top Healthiest Lettuce Varieties

Although all types of lettuce are considered healthy, these seven varieties rise above the rest:

1. Romaine

Romaine lettuce is one of the most iconic varieties—easily recognizable and robust. According to Amy Davis, RDN, "Romaine lettuce is packed with vitamins A and K, as well as folate." It's also high in water and contains moderate amounts of fiber and potassium, making it a great option for hydration while supporting eye, blood, metabolic, gut, immune, and heart health. Davis notes, "It’s probably most well-known as the lettuce of choice for Caesar salads, but it’s also sturdy enough to be grilled with olive oil and Parmesan." This lettuce’s mild flavor can pair with just about any dressing combination you can imagine.

2. Butterhead

Butterhead lettuce, also known as Boston or Bibb lettuce, is one of my personal favorites, prized for its satisfying crunch and delicate texture. "This lettuce provides potassium along with vitamins A and C," says Davis. Like many lettuces, it also contains a healthy amount of water. These nutrients work together to promote heart, immune, eye, and cell health while helping to keep you well hydrated. Davis adds, "These tender, buttery leaves are perfect for light side salads or lettuce wraps." However, don’t try cooking this lettuce—it turns slimy and mushy, a fate unworthy of this elegant variety.

3. Iceberg

Although iceberg lettuce often gets a bad reputation for being low in nutrition, this is far from the case! According to Davis, "Iceberg lettuce is known for its high water content, but it also provides vitamins A and K." In fact, one cup of shredded iceberg contains a remarkable 40% of your daily vitamin A needs, along with notable amounts of eye-boosting plant compounds like lutein and zeaxanthin. Davis points out, "Iceberg is the classic choice for wedge salads topped with tomatoes, crispy onions, and blue cheese dressing." Beyond wedge salads, its large, sturdy leaves make it a great substitute for bread or wraps in low-carb sandwiches. However, like butterhead, iceberg isn’t sturdy enough for heat and can become soggy if dressed too early.

4. Spinach

Davis explains, "Spinach is one of the most nutrient-packed leafy greens, loaded with antioxidants and vitamin K, and also providing some vitamin A and folate." This Popeye favorite is also abundant in water, iron, and potassium, supporting energy metabolism, hydration, and the health of blood, eyes, and the heart. Additionally, spinach's versatility in the kitchen is unmatched. "Spinach works wonderfully in berry salads with a balsamic vinaigrette, or as a vibrant sandwich topping," says Davis. Spinach can also be seamlessly blended into smoothies and is absolutely delicious when cooked into pastas, egg dishes, soups, stews, stir-fries, or simply sautéed with garlic and lemon as a healthy side dish.

5. Arugula

Davis explains, "Arugula, also known as rocket, is a spicy green full of vitamin C, calcium, and heart-healthy nitrates." This zesty green also provides a good dose of vitamin A and plant compounds, which contribute to the health of your eyes, bones, heart, and immune system. Arugula is incredibly versatile in the kitchen. "For a unique twist on pesto, try swapping basil with arugula, or use it as the foundation for a simple salad with lemon, olive oil, and shaved Parmesan," advises Davis. Arugula can also withstand a little heat, making it a great choice for a lightly wilted salad or as a healthy base for freshly grilled proteins. If its peppery flavor is too much for you, opt for baby arugula, which has a milder taste.

6. Radicchio

Radicchio is a leafy green that packs a punch in terms of flavor, offering a distinct bitterness that appeals to many food lovers. "Radicchio is also loaded with potassium, vitamin K, and anthocyanins, antioxidants known for reducing inflammation and supporting brain health," explains Davis. Much like romaine, radicchio is sturdy enough to handle a brief exposure to heat, such as a quick grilling before being tossed into a flavorful salad. "Radicchio works wonderfully for adding a bitter crunch to salads, or even dipped in a rich, caramelized onion dip," Davis adds.

7. Kale

As a bona fide superfood, no healthy greens list would be complete without kale. "Kale is packed with vitamins K and C for supporting blood and immune health, lutein for eye health, and glucosinolates, which are known for their anti-cancer properties," says Davis. This green also contains a good amount of calcium and potassium, helping to promote bone and heart health. Kale, much like spinach, can be enjoyed raw, lightly cooked, or thoroughly cooked down. "Kale is a hearty green, so it's best massaged with olive oil and lemon juice to tenderize the leaves before adding to salads or coleslaw. It can also be sautéed with garlic and olive oil for a quick side, or blended into smoothies for an extra nutrition boost," Davis adds. Cooked kale is also delicious in pastas, soups, stews, stir-fries, or even roasted to create crispy, healthy chips.

The Healthiest Type of Lettuce

While it's clear that all of these greens deserve recognition for their remarkable nutrient density, two in particular stand out—kale and spinach. Both are packed with nutrition and offer incredible versatility in the kitchen, making it easier to incorporate more of them into your diet and fully enjoy their benefits. Though it's tough to choose a clear winner, it's hard to argue against the overall health benefits of both.

When shopping for leafy greens, such as kale or spinach, look for vibrant, crisp leaves free from any signs of damage, wilting, or yellowing. This ensures you're selecting the freshest option, retaining as much of its nutritional value as possible. Once you've brought them home, store them in an airtight container, wrapping them in a towel (or paper towel) for maximum freshness.

A useful tip for getting the most out of your lettuce is to pair it with a healthy fat. "Consuming these greens with a fat source like olive oil helps enhance the absorption of fat-soluble vitamins such as A, D, E, and K," explains Davis.