Learn more about the different kinds of

greens

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and Citrus Salad

Spicy Shrimp

Salad bowl shot from the top, with shrimp, avocado, green leaves & citrus fruits.

Going

green

Any edible plant leaves that are eaten as a vegetable are considered leafy greens. This includes popular greens such as kale, arugula, spinach and radicchio. Dark-color greens, such as kale, arugula and spinach are the most nutrient dense.

They contain vitamin C, vitamin A, vitamin K, B vitamins and potassium, which protect cells from damage, may reduce the risk of some cancers and promote heart health. Radicchio, a dark red or purple vegetable, also has vitamin K, which strengthens bones and may help prevent osteoporosis and inflammation. Lettuce is also included, but it’s not botanically related to other types of leafy greens.

Lettuce varieties are further split into categories, including romaine, leaf (lettuce that doesn’t grow in a compact head), butterhead (Boston and Bibb) and crisphead (iceberg). Romaine is the most nutrient-dense lettuce, containing vitamins A, C, K and potassium. Iceberg and butterhead lettuces also have vitamin A and folate, which helps form red blood cells.

All leafy greens have nutrients that may help slow down cognitive decline, promote weight loss and possibly help protect against developing gestational diabetes. Read on to find out about some of the taste and texture differences between various kinds of leafy greens.

Romaine adds texture and a subtly sweet flavor to this salad. Bite into crisp leaves that pair well with tender shrimp and creamy avocado.

leafy greens, and see some flavorful

salads you’ll want to dive into.

Picture showing a variety of green leaves, including arugula, a bunch of spinach, a butterhead head, and different kinds of lettuce.

Tender, nutrient dense and dark green with a sweet, almost grassy, flavor when raw and a more bitter or acidic flavor when cooked.

Spinach

Thin leaves that resemble dandelion leaves. Arugula has a tender but crunchy texture and peppery flavor.

Arugula

A variety of lettuces and leafy greens, including spinach, baby lettuce leaves, arugula and red leaf lettuce.

Spring Mix

Varieties include Boston and Bibb lettuce. Loosely packed bright green, silky-soft cuplike leaves with a mild flavor often used to highlight salty or tangy ingredients.

Butterhead

Varieties include tough, curly and soft baby kale. Bitter in flavor, and often described as chewy, kale has ruffled leaves and ranges from rich blue-green to deep red.

Kale

Featured in classic Caesar salads. Romaine is crisp, with slender leaves attached to white ribs. It has a subtly sweet to bitter flavor.

Romaine

Mild in flavor, iceberg lettuce has tightly packed light green leaves. Its crispiness is due to its high water content.

Iceberg

Purple, compact and dense leaves. Its bitter flavor and slight acidity is often used to balance sweet ingredients in salads.

Radicchio

Each lettuce and leafy green features a unique flavor, texture and appearance. Here are a few at Hy-Vee.

green varieties

Motion

SOURCES

Lettuce Info

Lettuce nutrition

Harvard Health Publishing

Salad greens: Getting the most bang for the bite

University of Illinois Extension

Lettuce