Have you ever found yourself standing in the produce aisle wondering whether to get the iceberg lettuce or the romaine?  Both are crunchy choices that work perfectly for salads, burgers, and lettuce wraps.  Is there a difference between the two other than the shape, or should you just go for the cheapest option?

Iceberg lettuce tends to have a longer shelf life than romaine but the real difference is in the nutritional values. Romaine is superior to iceberg when it comes to all aspects of nutrition.

Romaine lettuce provides only 8 calories per cup versus 12.5 with iceberg.

Iceberg contains a small amount fibre, protein, and various vitamins and minerals including vitamin Bs, C, A, E, and K as well as minerals such as calcium, copper, iron, magnesium, phosphorus, potassium, and zinc.

Romaine on the other hand is a good source of various vitamins and minerals. This includes potassium, calcium, magnesium, and phosphorous, as well as vitamin C, B (folic acid), A, and beta-carotene.  As a result Romaine out shines iceberg when considering nutritional values.

Both lettuces are great in salads.  Romaine tends to be better for lettuce wraps whereas iceberg tends to be the better choice for lettuce cups. Romaine hearts are fantastic grilled.  You can use both in stir-fries.  Check out the following recipes:

Grilled Romaine: https://heartbeetkitchen.com/grill-lettuce-video-italian-grilled-romaine-salad/

Stir-Fried Iceberg Lettuce:  https://www.foodandwine.com/recipes/stir-fried-iceberg-lettuce

Steak Lettuce Wraps:  https://keytomylime.com/steak-lettuce-wraps/

Sweet Soy Tofu Lettuce Cups:   https://www.hotforfoodblog.com/recipes/2023/07/26/sweet-soy-tofu-lettuce-cups/#wprm-recipe-container-20083