1 serving (100 grams) contains 14 calories, 1.4 grams of protein, 0.2 grams of fat, and 2.3 grams of carbohydrates.
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Nutrition Information
Calories |
33.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 1.9 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 85.7 mg | 6% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 461.9 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cogollos
Cogollos, commonly known as baby gem or romaine hearts, are tender lettuce heads often consumed raw in salads or as a garnish for dishes. Originating in Mediterranean cuisine, cogollos are prized for their crisp texture and mild flavor, complementing various recipes. They are low in calories (14 per 100g), rich in dietary fiber (1.1g), and contain essential micronutrients such as vitamin C (9.2mg), calcium (36mg), and iron (0.9mg). With their refreshing crunch and versatility, cogollos are ideal for maintaining hydration while providing necessary nutrients for overall health.
Health Benefits
- High vitamin C content (9.2mg per 100g) supports immune function and promotes skin health.
- Contains 1.1g of fiber per 100g, aiding digestion and promoting gut health.
- Rich in calcium (36mg per 100g), which is vital for bone health and muscle function.
Dietary Considerations
Selection and Storage
Store cogollos unwashed in the refrigerator wrapped in damp paper towels or a breathable container to maintain crispness for up to one week.
Common Questions About Cogollos Nutrition
What is the nutritional content of cogollos?
Cogollos are a low-calorie food with just 14 calories per 100 grams. They contain 1.4g of protein, 2.3g of carbohydrates, 0.2g of fat, and 1.1g of fiber. Additionally, they are low in sodium (10mg) and provide small amounts of vitamins like vitamin K and folate.
Are cogollos suitable for a keto diet?
Yes, cogollos can be included in a keto diet due to their low carbohydrate content of 2.3g per 100 grams. They are also rich in fiber, which supports digestion, making them a great addition to low-carb meal plans.
What are the health benefits of eating cogollos?
Cogollos are excellent for digestion due to their fiber content (1.1g per 100g) and are low in calories, which helps with weight management. They also provide hydration and essential nutrients, like vitamin K and folate, which support bone health and cellular functions.
What is the recommended portion size for cogollos?
A typical serving of cogollos is around 100–150 grams, roughly 2–3 small heads of lettuce. This portion keeps the calories low (14–21 calories) while providing a good amount of fiber and micronutrients, making it ideal for a light meal or side dish.
How do cogollos compare to regular lettuce?
Cogollos are more compact and have a slightly sweeter, crunchier texture compared to regular lettuce. They also have similar nutritional profiles, but their smaller size makes them ideal for individual servings like salads, wraps, or grilled dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
