Salad Greens

Salad greens are a delicious way to add beneficial nutrients to your meals! From lettuce to cabbage and kale to spinach, leafy greens include all leaf vegetables that are grown and harvested for fresh market. These versatile and widely available vegetables play an important role in a healthful diet.

Popular Types of Salad Greens

Lettuce is the most popular vegetable in the United States. There are many types of lettuce, each with its own unique nutrient content. Despite being low in calories, many are rich in antioxidants and important nutrients, like vitamin A.

Keep your salads interesting by mixing various lettuce types!

Spinach and kale are delicious fresh greens with many uses. Baby leaves are tender enough to eat raw, while older leaves also have many uses, such as smoothies or sautés.

Arugula is a delicate leaf in the mustard family with a nice kick. Try adding it to salads or even added as a topping to pizza.

Napa cabbage is an Asian green that can be chopped finely for a fresh slaw, or fermented to make a spicy Korean kimchi.


Many people throw away beet greens, but they are a versatile and nutritious ingredient to add to dishes! Try sautéing them in a pasta or stir-fry, or pick them at a young age to add to fresh salads.

Experiment on Your Own

Some have naturally tender leaves, such as lettuce, and are eaten fresh at every stage of maturity.

Hardier greens are typically cooked to tenderize before eating. However, when picked young they are called “baby greens” and are tender enough to make a wonderful fresh salad base.

Swiss chard, collard greens, kale, and beet greens are examples of baby greens that bring a pleasant flavor dimension and high nutritional value to any salad.