Diet and Nutrition

All You Need To Know About Butter Lettuce – Nutrition and Salad Recipe

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This world is full of amazing, nutritious, and tastiest fruits and vegetables. But there is one vegetable that needs your attention right now. You must be thinking of any vegetable that is unique in color, bizarre in taste, or unbelievably different from all veggies. But, you must not be thinking about lettuce. Right? Well, sorry to break it to you, but it is lettuce that we’re going to talk about today.

Oh, wait! We will never waste your time discussing things you already know. That is why, in this blog, you will come to know about unknown facts about butter lettuce as it has taken over the internet with its nutritious powers, yummiest taste, and crispy green texture. If you are a nutritionist or a chef, you might be aware of its classic taste and flavorful-ness, but most people are still not acquainted with this term.

It would not be wrong to say that Bibb Lettuce is one of the most underrated and often-overlooked ingredients. But, if it has been trending, there must be something fascinating about it, we guess. So, why stay behind? Let’s start!

Butter lettuce – A type of lettuce with a plethora of nutrients and benefits

It is one of the varieties of green lettuce that resembles Boston lettuce. Keeping its name BIBB and resemblance with BOSTON, you can guess it has a Mediterranean origin. The sweet butter lettuce nutrition is unbelievable. Before moving forward, there are two things that you must know beforehand!

First, butter lettuce is Bibb and butterhead lettuce. These are the names of a single vegetable. There is NO difference. Second, it is NOT buttery in its taste, flavor, or aroma. Although, butter lettuce carries a distinctive silky-soft, buttery texture. This texture makes it melt in your mouth, just like butter.

Now you must think if it doesn’t taste like butter, what does it taste like? With characteristically soft leaves, it tastes like something that holds all the flavors of the world. It has a satisfactory hint of sweetness. It has a subtle bitterness. It has a mellow floral note, too. These mild flavors prevail whether butterhead lettuce is eaten as a salad, with ripened cheeses or citrus-tinged steaks.

You might find people calling it cabbage lettuce. Well, there is a reason behind it. And the reason is its round shape. It appears crumpled with the lettuce leaves arranged beautifully, looking like flower petals. Whether you pick deep green or red varieties, they will have a smooth, tender texture and loosely coiled leaves.

Due to its nutritional factor, you can enjoy it in plenty of light and healthy curries, especially salads. Keeping the lettuce fresh for days is a big challenge, but the solution is right here – keep them with the roots attached. Be careful with butter lettuce. It is fragile and can easily be furrowed to pieces.

Varieties of butter lettuce to choose from

Now, we already know what butter lettuce is but do you know how many types it has? PLENTY!

In terms of color, it is usually found in two shades: green and purple-red. Both have the same taste, same flavor, and same aroma. We need its buttery-ness on the plate, and you will get it in all of the varieties. All the change is in its color, and a bit of a difference is seen in its texture. The green butter lettuce is slightly more tender.

Green-leaf varieties

  • Boston bibb
  • Santoro
  • Buttercrunch
  • Tom Thumb
  • Bibb
  • Butter Babies
  • Victoria
  • Kweik
  • Divina

Red-leaf varieties 

  • Carmona
  • Blushed Butterhead
  • Flashy Butter Oak Leaf
  • Skyphos
  • Four Seasons
  • Yugoslavian Red
  • Speckles

How to choose

Apart from keeping it fresh, there has always been confusion and issues in choosing the suitable butter lettuce. How would you know that THIS flower of lettuce is fresh, would taste good, and makes a healthy dish?

Look for two things:

  1. The leafy rosettes should be dense
  2. The leafy rosettes should be heavy for their size

The lettuce with wilted or flaccid outer leaves and brown edges should never be the choice.

Ways to eat the Butter Lettuce 

Yes, we have mentioned it earlier, and you must have read it at many other places that LETTUCE IS FOR SALADS. There is no doubt; they make a healthy, energy refueling and refreshing butter lettuce salad. But you can do so much more with butter lettuce. You can use this large-leafed green as a healthy wrapper to wrap the desired mix of ingredients. Everyone loves wraps, and they will become more nutritious if the seasoned beef, chicken salad, pulled pork, taco fixings, and other sauces are wrapped inside lettuce instead of a burger.

Replace your hamburgers, tortillas, and buns with lettuce and enjoy the extra nutrition!

Not like eating wraps? Go for sandwiches. Butter lettuce makes a perfect filling. Get your portion of nourishing green crunch. If you are going more specific, you can use it in your healthy, weight-loss diet regimen. It is a must-have in low-carb meals.

Do you know what it’s best quality that lets you use it in several recipes is? Its mild flavor never overpowers or masks other flavors. Surprisingly it tastes incredibly better with all sauces and dressings. All it does is enhance the flavor of salad without leaving its buttery smooth sweetness. Don’t forget to add it to your egg salads.

Recipe – Simple Butter Lettuce Salad

The salad offers not only taste but also nutrition. Keeping the ease of preparation, the tender and refreshing butter lettuce leaves are mixed with heartful ingredients. This butter lettuce salad is crispy and energizing, rich flavored, savory, sweet, and zesty. Absolutely a feast for the eyes!


Roughly chopped butter lettuce – 2 Heads

Pitted and cut in half Castelvetrano olives – 1 cup

Panko – 1/2 cup 

Olive oil – 2 tbsp

Minced chives – 1/4 cup

Grated thinly sliced Manchego cheese – 2 oz

Ground pepper – as per the taste and preference  

Apple Cider Vinaigrette

Apple cider vinegar – 1/4 cup

Fresh Honey – 2 tbsp

Olive oil – 2 tbsp


  • Take a medium bowl, whisk all ingredients together and prepare a dressing
  • Heat a small pan and melt butter
  • Add panko to the heated butter and Stir until panko gets golden brown
  • Now assemble: Lay a single leaf of butter lettuce on a straight platter, grate manchego over lettuce, place olives, add panko mixture and chives.
  • End with a Drizzle of dressing

Trick for easy storage to retain the freshness

Always leave the roots attached to the head. With roots attached, store butter leaf lettuce head in either a container or a plastic bag. To preserve the freshness, it is advised to keep the roots moist. For the lettuce without the root, always wash the dirt away first. Once the leaves are dried, wrap them in a paper towel and place them inside a plastic bag. You can refrigerate it for a week. Another tactic to keep the crispness is to store the submerged leaves in a bowl of cold water inside the refrigerator.

Butter lettuce nutrition

Butter leaf lettuce is overflowing with essential vitamins and nutrients. It is brilliantly packed with all the nutrients required to categorize it into healthy foods. Being an excellent source of vitamin A, C, and K, it carries satisfactory amounts of calcium and iron. Well, that is some of its major nutrients. With the minimum calories, it is rich in flavors and nutrition.

In 100 grams of butter lettuce, you can get 13 calories only with:

  • Protein: 1.5 grams
  • Potassium: 5% of the DV
  • Manganese and Iron: 8% of the DV
  • Folate: 18% of the DV
  • Fiber: 1 gram
  • Vitamin C: 4% of the DV
  • Vitamin A: 18% of the DV
  • Vitamin K: 85% of the DV

What Are the Health Benefits?

It imparts only positive effects on health and can fortify your body to fight specific diseases by providing a fulfilling portion of macronutrients and micronutrients. In fact, it has a bundle of healthful nutrients that help strengthen bones and face inflammatory diseases. Moreover, it has nutrients that can protect the eyes from macular degeneration. Due to the iron-rich factor, it can help you create red blood cells. In short, we can say the butter leaf lettuce nutrition is marvelous.

It is definitely an excellent source of carotenoids, antioxidants including beta carotene, lutein, and zeaxanthin. Being a rich source of vitamin A, it supports your body to guard itself against damaging external toxins. And that is why eating lettuce can keep your skin healthy and clear of acne.

So, now you know what is butter lettuce. But, here the story does not end! People are still unaware of the basic division of veggies and fruits as well as their benefits and the healthy ways you can use them in recipes. People are confused about whether potatoes and corn are fruits or vegetables. WE have ended the confusion and explained it in detail in our blogs.

Moreover, if you feel like knowing more about nutrition and recipes, do not forget to read the Dpublished blogs because we have talked about rainbow carrots, cinnamon sticks, provided recipes for pot pies, vegetable cakes, and much more!

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