What’s the Difference Between Iceberg Lettuce and Romaine?
Melany Love
I love to make enormous salads for dinner. But every time I head to the market, I have to wonder, what type of lettuce is best? So I did some quick research on the two most popular options, iceberg and romaine, to see which one comes out ahead.
Iceberg Lettuce vs Romaine Lettuce
Shelf Life
Look for leafy greens at the grocery stoere and you’ll come across a multitude of packaging styles. It has to do with the shelf life of each type of lettuce.
Iceberg lettuce, like most other full heads of lettuce, tends to last longer. Iceberg lettuce was bred specifically for cross-country travel before the invention of refrigerated train cars. (That’s also how it got its name!)
Post-WWII, shrink-wrapping vegetables was the norm to keep food fresh. This practice is still used today and allows iceberg lettuce to travel long distances and maintain its crispness.
Romaine lettuce tends to stay fresher with airflow. Each type of lettuce has a different lifespan and, thus, different shelf life and packaging.
Nutrition Benefits
We adore lettuce for its health benefits and adaptability in salad recipes. Both iceberg lettuce and romaine lettuce contain vital nutrients that help us live our best lives. Iceberg is about 13 calories per serving while romaine is about 15 calories. However, romaine tends to have more nutrients than its cousin. It contains fiber, folate, iron, potassium, manganese, vitamin A, vitamin c and vitamin K. It also contains calcium, magnesium and several other key vitamins.
How to Store
To store iceberg lettuce, grab some damp paper towels and a plastic bag. Take your head of lettuce and wrap it in the damp paper towels and place it in the plastic bag. The paper towels help to keep the leaves crisp and fresh. Remember to change out paper towels as needed!
To store romaine lettuce, put the unwashed head of lettuce in a plastic bag and stash it in a produce drawer. Find more tips and tricks to keep lettuce fresh.
Both iceberg and romaine should last for 7-10 days when stored properly in the refrigerator.
Which Do You Prefer?
I grew up with iceberg lettuce, but I’ve slowly become a romaine lettuce gal. The hearty taste and crunch make all my Caesar salads unforgettable. If you’re a fan of wedge salads and wraps, iceberg may be the way to go. But for healthy salads, bowls and even taco night, pick up romaine!
Lettuce Recipes You Can Get Excited About
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Casual, flavorful and low in carbohydrates, these Vietnamese Pork Lettuce Wraps are a perfect and low-fuss way to feed a group. Place the ingredients in separate dishes and let your guests assemble their own wrap, which allows them to personalize to suit their tastes. —Gretchen Barnes, Fairfax, Virginia
Like the French, I pack my classic Nicoise salad with veggies, potatoes, tuna and eggs. Cooking the potatoes and beans together helps the dish come together fast. —Valerie Belley, St. Louis, Missouri
During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
Here’s another popular dish I like to prepare in advance, adding the cheese and chips just before serving. It’s a slightly different version of the traditional layered salad.—Joan Hallford, North Richland Hills, Texas
My family is always happy to see this fruit and veggie salad on the table. If strawberries aren’t available, substitute mandarin oranges and dried cranberries. —Irene Keller, Kalamazoo, Michigan
My mom and I used to make these easy wrap-ups for summer days at the lake with our entire family. These days, we love to bring them to picnics and days in the park. —Jonnah Burks, Brighton, Missouri
This gorgeous shrimp and avocado salad has such authentic flavor, you'll think you're sitting at a beachside cantina in Acapulco. —Heidi Hall, North St. Paul, Minnesota
When one of my favorite lunch spots closed, this recipe let me hold on to more than just good memories. The peas, bacon and cheese are such a fun and springy combo. I make big batches of the salad for parties—turns out I'm not the only fan! —Merrijane Rice, Kaysville, Utah
My go-to meal after an evening run is this satisfying turkey wrap with jicama, a potato-like root veggie used in Mexican cooking. —Christie Arp, Blue Ridge, Georgia
Here's a summer salad that brightens any supper. The homemade dressing with a hint of berries is perfect with arugula, nectarines and blue cheese. —Christine Laba, Arlington, Virginia
This three-in-one spring salad combines the best natures of romaine, chicken and potato salads, crowned with a touch of crisp bacon. — Kathy Yarosh, Apopka, Florida
A friend gave me this salad recipe to help me impress my new husband who loves citrus. We serve the dressing over greens we harvest from our garden—the lime and curry make a fantastic pairing. —Rachel Muilenburg, Prineville, Oregon
If I don't have any tostada shells on hand for this speedy salad, I just heat taco shells, break them in half and lay them flat on the plates. It works just as well. Great Southwest flavor! —Edie DeSpain, Logan, Utah
When I figured out how to re-create this restaurant dish at home, my family was so excited. For a different spin, use raspberries or peaches instead of strawberries. —Jane Ozment, Purcell, Oklahoma
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin
This meatless version of your favorite restaurant salad packs 13 grams of protein per serving and is bursting with juicy flavor. It's a brilliant choice for lunch or a busy-day dinner. —Taste of Home Test Kitchen
I thought rice paper wrappers would be a quick, fun way to put salad ingredients into a hand-held snack or meal. I also make this with shrimp or add in cranberries. Go ahead, experiment! —Marla Strader, Ozark, Missouri
I love to bring this delicious salad to school gatherings. The homemade dressing couldn't be simpler, so I whip it up in advance and just give it a quick toss with the other ingredients when I get to any event. —Kris Bristol, Charlotte, Michigan
I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
My family loved this pasta salad right from the start, so these days I serve it a lot. When grilling season hits, I grill the chicken as a special treat. —Lee Reese, Rolla, Missouri
A tangy salad of romaine, celery and oranges with tarragon vinegar and hot pepper sauce makes a cool companion for turkey dishes. —Cathy Pawlowski, Naperville, Illinois
Here's one of many reasons we love tomato season. Chopped salads are so simple and such a fantastic way to eat fresh. —Donna Marie Ryan, Topsfield, Massachusetts
I was grilling steak one night and wanted to make a special side dish. I'd recently seen a grilled romaine Caesar recipe, and decided to create my own version. This salad goes well with chicken, too, and couldn't be easier. —Crystal Schlueter, Northglenn, Colorado
Pomegranate seeds and Boursin cheese add zip to this cool salad of Bosc pears over lettuce. Look for the 5.2-ounce Boursin, which has a firmer texture than the spreadable version. —Erika Monroe-Williams, Scottsdale, Arizona
A wedge salad gets the creamy treatment when topped with blue cheese dressing. Keep the dressing as a topper, or make it a dip for Buffalo wings. —Jenn Smith, East Providence, Rhode Island
This veggie salad is like a mix of Cobb salad and my favorite summer rolls. If you have leftover chicken, toss it in. —Elisabeth Larsen, Pleasant Grove, Utah
We love this wonderful bacon salad that tastes like a piled-high BLT without the time or effort. You can make it hours ahead and keep it in the fridge till serving time. —Denise Thurman, Columbia, Missouri
With a big holiday meal, a light colorful salad is the perfect side dish, especially with this flavorful dressing. I like to make this pretty, tasty salad for the holidays or anytime. —Lucy Meyring, Walden, Colorado
This layered salad is a family favorite from a church cookbook I've had for 40 years. The bacon adds a fabulous crunch. —Mary Brehm, Cape Coral, Florida
I love that I can use my favorite Northwest ingredients—fresh salmon, blueberries and hazelnuts—all in one recipe. The salmon and sour cream dressing are just as scrumptious in a sandwich. —Davis Clevenger, Dexter, Oregon
The slight, peppery bite of a radish goes surprisingly well with the crunch of a juicy apple. Bring the two together in a light, lemony dressing, and sprinkle with goat cheese. —Tom Faglon, Somerset, New Jersey
My friend Jane and I have a favorite lunch spot that serves a fantastic salad on Wednesdays. I made my own version at home so I can share it with my family and eat it whenever I want. Save a lot of prep time and buy peeled, deveined shrimp and pre-washed lettuce. —Marla Clark, Albuquerque, New Mexico
Garden-fresh veggies are a hit at community potlucks. I carry the dressing in a mason jar to add just before serving. — Jeanette Hildebrand, Stafford, Kansas
