Selectinglettuce

When selecting lettuce it should be fresh looking, free from damage or blemishes. Heads should be “spring-firm” and give slightly to gentle pressure. Avoid hard, heavy heads, which are likely to be over mature and bitter. They have overdeveloped cores, which yield less usable lettuce.

 

Popular Leaf Greens

Variety

Characteristics

Iceberg

Main type of lettuce, known for its solid head. The leaves overlap each other in a smooth, regular manner; veins are coarse and ribs prominent.

Bibb

Is a small plant, with short leaves, clustered to form a compact head, leaves do not overlap. Bibb is usually a dark green color

Romaine

This variety is distinguished by its elongated growth. The leaves are stiff and upright, giving the plant a somewhat cylindrical appearance. It has a loosely folded head.

Leaf lettuce

Has loose leaves which are clustered together but do not form a head. This variety is referred to as “garden lettuce” and come either red or green leaves.

 

Storing

Store all lettuces in the refrigerator away from ethylene gas producers like apples to avoid brown spots on their leaves. Do not wash lettuce until ready for use and tear leaves by hand.  Metal knives will cause browning on the leaves.

Using

Use of lettuce in sandwiches and salads is universal. Lettuce should not be limited to cold dishes. It may be braised or “wilted” and make a good soup when combined with a broth or bouillon and spices.


Nutrition Information

Lettuce (butterhead)
Nutritional value per 100 g (3.5 oz)

Energy 10 kcal   60 kJ

Carbohydrates    

2.2 g

- Dietary fibre  1.1 g  

Fat

0.2 g

Protein

1.4 g

Water

96 g

Vitamin A equiv.  166 μg 

18%

Folate (Vit. B9)  73 μg 

18%

Vitamin C  4 mg

7%

Vitamin K  24 μg

23%

Iron  1.2 mg

10%