23 Types of Salad Leaves Every Dieter Should Know ...

By Neecey

23 Types of Salad Leaves Every Dieter Should Know ...

You have no reason to eat a boring salad. There are so many amazing salad leaves that act as a base upon which to build a delicious salad. And they’re great to mix up. You can choose soft or crispy, peppery or sweet, grassy or bitter. And you’re getting lots of nutrients as well as knowing that salad leaves are low in saturated fat and low in cholesterol. With so many salad leaves to choose from there’s no need to always reach for the iceberg.

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1 Arugula

Arugula Also called rocket, Arugula is a dark green leaf with a bitter and peppery taste.

Main Nutrients: Thiamin, protein, zinc, vitamin B6, Riboflavin, Iron, potassium, dietary fiber, and

Updated on 5/21/2023

Arugula is a popular salad green that has been used in cooking for centuries. It has a strong, peppery flavor and is often used in Mediterranean and Middle Eastern dishes. Arugula is a great source of dietary fiber, vitamins, and minerals, making it a nutritious addition to any diet.

Arugula is a cruciferous vegetable, meaning it is related to broccoli, Brussels sprouts, and cabbage. It is rich in antioxidants, which are compounds that help protect the body from damage caused by free radicals. Arugula is also a great source of vitamin K, which is important for bone health. It is also a good source of vitamins A and C, as well as folate, iron, and calcium.

Arugula is low in calories and fat, making it a great choice for those looking to lose weight. It is high in fiber, which helps keep you feeling full for longer. It also contains phytochemicals, which can help reduce inflammation and protect against chronic diseases.

2 Butterhead

Butterhead Butterhead is a pale wrinkled leaf with a rather smooth buttery texture. Its taste is mild and sweet.

Main Nutrients: Riboflavin, thiamin, magnesium, calcium, phosphorous, manganese, and vitamins K, C, A, and B6

3 Cabbage

Cabbage Cabbage leaves are red or green and quite crisp and crunchy in structure. The taste is sharp and bitter.

Main Nutrients: Calcium, thiamin, phosphorus, magnesium, potassium, dietary fiber, and vitamins K, C, and B6

4 Chard

Chard Also known as Swiss chard, it is a large wrinkled leaf deep green in color with a taste quite similar to beets.

Main Nutrients: Folate, thiamin, zinc, riboflavin, calcium, magnesium, copper, potassium, and vitamins B6, K, E, C, and A.

5 Dandelion Greens

Dandelion Greens Dandelion greens are tender leaves with jagged edges and a bitter taste.

Main Nutrients: Phosphorous, magnesium, folate, copper, dietary fiber, iron, calcium, and vitamins K, B6, C, and A

6 Endive

Endive Also known as chicory, endive is a smooth and tender leaf with a bitter taste. It is surprisingly good when grilled.

Main Nutrients: Phosphorous, magnesium, riboflavin, zinc, potassium, and vitamins E, B5, K, C, and A

7 Escarole

Escarole Escarole leaves are quite wide and frilly in structure with a taste mild enough to add texture to dishes.

Main Nutrients: Phosphorus, folate, potassium, niacin, manganese, copper, and vitamins B6, A, B12, and C

8 Frisée

Frisée Frisée is a long, curly, spiky firm textured leaf in green with red edges. It has slightly nutty or peppery taste.

Main Nutrients: Folic acid, manganese, and vitamins A, C, and K

9 Kale

Kale Kale leaves are broad and ruffled in varieties of bluish purple to deep green with a very mild taste.

Main Nutrients: Protein, dietary fiber, magnesium, thiamin, riboflavin, phosphorous, calcium, copper, potassium, and vitamins B6, K, C, and a

10 Iceberg

Iceberg Iceberg is a pale-green, tender, tightly packaged leaf with a mild taste and very crunchy texture.

Main Nutrients: Thiamin, potassium, dietary fiber, manganese, folate, and vitamins B6, K, C, and A

11 Loose Leaf Lettuce

Loose Leaf Lettuce Leaf lettuce is either in dark green or red-tipped color with a tender texture and mild but refreshing taste.

Main Nutrients: Magnesium, calcium, dietary fiber, selenium, riboflavin, folate, potassium, iron, manganese, and vitamins B6, K, C, and A

12 Mesclun

Mesclun Mesclun is a salad mix of assorted small, young salad green leaves that originated in Provence, France. The traditional mix usually includes chervil, arugula, leafy lettuces and endive.

Main Nutrients: Manganese, dietary fiber, folic acid, and vitamins A, C, and K

13 Radicchio

Radicchio Radicchio is a leaf with striking white and red (or pink) pattern with a slightly bitter and peppery flavor.

Main Nutrients: Copper, potassium, folate, zinc, magnesium, dietary fiber, and vitamins E, K, B6, and C

14 Watercress

Watercress Watercress leaves are small and dark-green color with a distinctive raw taste, both peppery and pungent.

Main Nutrients: Copper, folate, protein, potassium, phosphorous, magnesium, calcium, and vitamins B5, B6, K, E, C, and A

15 Lollo Rosso Lettuce

Lollo Rosso Lettuce Lollo Rosso has crinkled and fringed leaves with a deep red tinge and crispy texture.

Main Nutrients: Quercetin, calcium, magnesium, vitamin B6, iron, vitamin C, potassium, and vitamin A

16 Red Oak Leaf Lettuce

Red Oak Leaf Lettuce Oak leaf is deep-green in color with a red tinge.

Main Nutrients: Magnesium, vitamin C, vitamin A, fiber, and calcium

17 Lollo Verde

Lollo Verde It is a frilly leafed lettuce in a light green color and a mild flavor.

Main Nutrients: Vitamin A, fiber, riboflavin, iron, and calcium

18 Mizuna

Mizuna Mizuna leaves are dark green in color with a mild yet exotic mustard-like flavor.

Main Nutrients: Vitamin C, glucosinolates

19 Romaine

Romaine Romaine leaves are long, green in color, with a crunchy center vein and a slightly bitter taste.

Main Nutrients: Riboflavin, calcium, phosphorous, magnesium, dietary fiber, and vitamin B6, A, K, and C

20 Spinach

Spinach Spinach leaves are tender and dark green in color with wrinkled or smooth texture. The taste is slightly bitter but refreshing.

Main Nutrients: Riboflavin, zinc, niacin, fiber, phosphorus, protein, calcium, folate, and vitamins K, E, B6, C, and A

21 Tatsoi

Tatsoi Tatsoi’s spoon-shaped leaves are lustrous in dark green color with a delicate mustard taste and juicy stalk.

Main Nutrients: Protein, fiber, iron, calcium, zinc, potassium, and vitamins A, B1, B2, C, D,

22 Mâche

Mâche Also known’s as lamb’s lettuce and one of my very favorite salad leaves, mâche is delicate in texture and taste.

Main nutrients: Vitamins C, A and B6, iron, potassium, calcium and copper.

23 Garden Cress

Garden Cress Tiny leaves that shouldn’t just be used for egg sandwiches or garnish. Cress has a tangy, peppery flavor.

Main nutrients: Fiber, vitamins K, E A and C, folate and manganese.

And here’s a bonus leaf for you. Celery itself if not a leaf, but the leaves from a head of celery are a great addition to a salad.

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Where Thoughts and Opinions Converge

I learned about a few new ones here! :-) Sometimes I like to take a large-ish bowl of mixed greens, add a little olive oil, a smidge of salt, & some coarse-ground pepper. Great start to a meal if you are using portion control; it can be quite filling!

So many leaves lol

You should indicate also the negatives, and warnings. Spinach is also very high in Oxalates 656mg per cup, that's about 6 times the Recommended Daily Intake of Oxalates.

Nice one..

Wow. You could eat so many different salads. Something new every day with a diff combo of leaves. 

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