Romaine vs. Iceberg: Which Is Healthiest? The Answer May Surprise You

Whether you're layering a sandwich, crafting a chopped salad, or wrapping up a crunchy lettuce cup, romaine and iceberg are both go-to greens that bring crisp texture and cool freshness. When it comes to choosing between the two, is one better for you than the other? And which is best for your favorite dishes? Turns out that the preferred pick often depends on what you're making—and what kind of crunch you're craving.

How Romaine and Iceberg Compare

Iceberg lettuce is a type of crisphead lettuce, forming a dense, round ball with tightly packed, pale leaves prized for their ultra-crunchy bite. It's typically the more affordable option at grocery stores due to lower production costs and longer shelf life when sold whole.

Romaine lettuce, on the other hand, belongs to the cos category of lettuce. Its slightly darker, ruffled, elongated leaves grow in looser heads than iceberg lettuce. Romaine is generally sturdier and more resilient than iceberg.

Which Is the Healthiest Option?

Despite its reputation as the "less nutritious" lettuce, iceberg deserves a second look. Romaine and iceberg offer comparable health benefits. Registered dietitian Becca Schlosberg, MS, RDN, LDN, explains that one isn’t objectively better than the other. 

Both types of lettuce are low in calories and high in water content, offering good sources of fiber to fill up your plate. They each offer essential vitamins and minerals like vitamin K, folate, and potassium. Iceberg lettuce contains vitamin A, crucial for vision and immune support. Romaine lettuce contains vitamin C and calcium, supporting immune function and strong bones and teeth, respectively.

Considering they are both beneficial, Schlosberg recommends that you choose to eat whichever you prefer or combine them both to get the most nutritionally dense plate.

The Best Lettuce for Different Dishes

While romaine and iceberg have similar health benefits and are often interchangeable, there are times when one shines a little brighter than the other. Here's how to pick your leaf wisely:

Best for Burgers

When building the ultimate burger, iceberg's crisp texture is unmatched. It adds a refreshing crunch to contrast a soft, juicy burger patty.

Pro tip: Place the lettuce on top of the stack, above the patty and other toppings, to keep it crisp and prevent wilting.

Best for Lettuce Wraps and Lettuce Cups

This category is a deadlock tie—both iceberg and romaine lettuce work well for lettuce wraps, but each brings its own strengths and weaknesses to the dinner table. Both have mild, slightly sweet flavors that complement just about anything you could imagine stuffing into a lettuce cup. 

Iceberg's large, crisp, cooling, bowl-like leaves offer the most surface area, providing great contrast to voluminous, soft, light fillings. However, iceberg tears readily when packed with heavy or wet fillings. Romaine is sturdier and less prone to tearing. Its elongated leaves create natural cups to fill, albeit smaller.  

Want the best of both worlds? Try Roma Crunch lettuce—a hybrid of the two. It delivers the crispness of iceberg with the structural integrity of romaine, all in a mildly sweet, compact head with boat-shaped leaves perfect for filling.

Alternatively, Boston bibb or butter lettuce is a tried-and-true lettuce wrap, thanks to its pliable, cup-shaped leaves that cradle substantial fillings without falling apart.

Best for Tacos

Shredded iceberg lettuce is the traditional taco-topper for good reason. It stays crisp, adds light, fresh texture, and doesn't compress under other toppings.

Best for Chopped Salads and Creamy Dressings

Romaine's hearty leaves stand up to bold dressings and heavy toppings. Iceberg tends to wilt quickly under that kind of weight. For a classic Caesar salad, romaine is your best bet. 

Best for Wedge Salads

Iceberg, of course! The iconic wedge salad, stacked with sweet tomatoes, salty bacon, and creamy blue cheese dressing, is built on a literal wedge of chilled iceberg lettuce. Its cool crispness offsets the richness of the toppings beautifully. 

Best for Grilling and Cooking

Romaine wins here. Unlike iceberg, romaine can handle the heat. Its robust leaves caramelize nicely on a grill or in a hot pan, adding depth and crispy char that transforms it from a salad base to a star side dish.

How to Properly Store Romaine and Lettuce

Both romaine and iceberg lettuce may turn pink or take on a red hue—don't fret, they are still safe to eat as long as you don't see signs of mold or slimy decay. The harmless reddening is due to oxidation of their natural pigments—anthocyanins and polyphenols— often triggered by bruising, exposure to heat, or ethylene gas from ripening produce like apples, bananas, and avocados. To slow the blushing process, store lettuce in a crisper drawer away from ethylene-producing fruits and vegetables.