1 serving (50 grams) contains 8 calories, 0.7 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
35.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 66.2 mg | 2% | |
| Total Carbohydrates | 5.4 g | 1% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 1.9 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.1 mg | 6% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 584.4 mg | 12% | |
* 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 Cos lettuce leaves
Cos lettuce, also known as Romaine lettuce, is a crunchy, elongated leaf variety widely used in Mediterranean, Middle Eastern, and Western cuisines. It is commonly featured in salads, wraps, and dishes like Caesar salad. Native to the Mediterranean region, this leafy green is highly nutritious while being low in calories, making it a staple in healthy diets. Cos lettuce is rich in vitamins A and K, providing essential antioxidants and supporting bone health. It also contains folate and small amounts of vitamin C, potassium, and fiber, contributing to overall wellness while being virtually fat-free and cholesterol-free.
Health Benefits
- High vitamin A content supports healthy vision and immune function, with one cup providing over 50% of the recommended daily intake.
- Rich in vitamin K, which is crucial for blood clotting and bone strength, offering approximately 60% of the daily value per cup.
- Contains dietary fiber, aiding digestion and promoting a healthy gut microbiome.
- Provides folate, essential for DNA synthesis and particularly important during pregnancy.
- Low in calories and high in water content, making it hydrating and suitable for weight management.
Dietary Considerations
Selection and Storage
Store unwashed cos lettuce in a breathable bag or container in the crisper drawer of the refrigerator for up to a week. Wash before use and dry thoroughly to maintain crispness.
Common Questions About Cos lettuce leaves Nutrition
What is the nutritional content of cos lettuce leaves?
Cos lettuce leaves are low in calories and packed with nutrients. One cup (about 47g) contains only 8 calories, 0.6g protein, 0.1g fat, and 1.5g carbohydrates, including 1g of fiber. It also provides significant amounts of vitamin A, vitamin K, folate, and small amounts of minerals like potassium.
Is cos lettuce suitable for a keto or low-carb diet?
Yes, cos lettuce is an excellent choice for keto and low-carb diets. Since it contains only 1.5g of carbohydrates per cup, with 1g as fiber, it is considered very low in net carbs and can be freely included in meals like salads or wraps.
What are the health benefits of eating cos lettuce leaves?
Cos lettuce is rich in vitamin A, which supports eye health, and vitamin K, which is essential for blood clotting and bone health. Its low-calorie and high-water content make it great for hydration and weight management. Additionally, its fiber content supports healthy digestion.
What is the recommended portion size for cos lettuce leaves?
A typical serving of cos lettuce leaves is around 1 cup (roughly 47g). For a side salad, 1–2 cups per person is sufficient. If using as a base for a main dish salad, 3–4 cups may be appropriate depending on individual nutritional needs and appetite.
How does cos lettuce compare to iceberg lettuce in terms of nutrition?
Cos lettuce is more nutrient-dense than iceberg lettuce. It contains higher levels of vitamins A, K, and C, as well as more folate and potassium, while still being low in calories. Cos lettuce also has a more robust flavor and crunch, making it a preferred choice for salads and wraps.
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.
