The Tip of the Iceberg: Lettuce Nutrition Facts

At Live Gourmet we have a saying when it comes to adding our fresh lettuce to your meals, “It’s better with butter – butter lettuce that is.”  Salad Bar favorites such as Iceberg Lettuce or Romaine Lettuce contain less vitamins and nutrients in comparison to these leafy greens.  Did you know that Butter Lettuce is rich in calcium and a good source of iron, vitamins A and C? 

Some bunny loves lettuce!

When you buy our Living Butter Lettuce you’ll notice that the roots are still attached – this is because it’s a living plant.  We use hydroponic growing methods which help reduce contamination and dirt, bringing you cleaner and fresher produce.  In addition to Butter Lettuce we grow Upland Cress, Red Butter Lettuce and Arugula.

This week we’ll examine each of these types of greens to get the nutrition facts straight.  Read these tips before you reach for the Iceberg!

Butter Lettuce
Flavor: Delicate, buttery, sweet
Texture: Firm, crisp
Nutrients: A single serving of Butter Lettuce contains 29 milligrams of calcium, about 4% of the daily recommended requirement.
Vitamins: Butter Lettuce contains vitamin A and vitamin C.  A daily dose of your recommended intake.
Calories: A single serving of Butter Lettuce is 15 calories total.  But don’t worry because this butter is fat-free!
Fresh Tip: Use Butter Lettuce leaves as wraps and fill with chickpeas, tomato and avocado for a combination that’s protein rich.  
Red Butter Lettuce
Flavor: Sweet, buttery
Texture: Tender, soft
Nutrients: Rich in calcium and iron.
Vitamins: High in vitamins A and C.
Calories: It’s like butter – melt in your mouth flavor without all the worry over calories.  Only 5 calories from fat in one serving size of Red Butter Lettuce.

Fresh Tip: Serve with a side of fruit and add goat cheese, cottage cheese or ricotta for extra calcium. 
Upland Cress
Flavor: A member of the mustard family, sharp, spicy
Nutrients: High in phyto-nutrients 
Vitamins: Contains the antioxidants, vitamin C and A.  Upland Cress has 3 times the amount of vitamin C as oranges, and twice the amount of vitamin A as broccoli.
Calories: 15 per serving – zero fat!

Fresh Tip: Add a little zing to your soup or salad and complement your vegetable dish with a hand full of Upland Cress.


Flavor: nutty, mildly sweet, peppery

Nutrients: Arugula has many vital phyto-nutrients, and antioxidants that can immensely benefit health. It contains the minerals copper and iron.  It’s also a great source for folic acid.

Vitamins:  Contains vitamin K – great for bones, vitamin A – great for skin and vitamin C – fights infection.

Calories: A serving of fresh leaves totals around 10 calories.

Fresh Tip: Add smaller leaves to your burger or sandwich.  Cook leaves in a soup, sauce or stew.

The next time you are tossing together a lunchtime salad or wrapping up a dinner you’ll be able to answer why your leafy greens are better! 

Lettuce know why your meal goes better with butter
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