1 serving (85 grams) contains 15 calories, 1.1 grams of protein, 0.2 grams of fat, and 2.2 grams of carbohydrates.
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Nutrition Information
Calories |
10 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.7 mg | 0% | |
| Total Carbohydrates | 1.5 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.8 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.7 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 77.3 mg | 1% | |
* 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 Lettuce romaine
Romaine lettuce, also known as Cos lettuce, is a crisp, elongated leafy green vegetable that originates from the Mediterranean region and is widely used in various cuisines, particularly as the base for salads such as Caesar salad. It is a low-calorie food, rich in dietary fiber, vitamins A and K, and folate, and provides a source of hydration due to its high water content. Romaine lettuce is highly valued for its crunch and its ability to complement a variety of dishes, ranging from fresh salads to wraps and sandwiches. This lettuce is an excellent choice for those seeking a nutrient-packed yet light addition to their meals.
Health Benefits
- Supports eye health due to its high vitamin A content (1 cup provides over 80% of the recommended daily intake).
- Promotes strong bones and blood clotting through vitamin K (1 cup offers nearly 50% of the daily requirement).
- Enhances digestion and supports weight management with its dietary fiber content, which helps maintain regular bowel movements and satiety.
Dietary Considerations
Selection and Storage
Store romaine lettuce in the crisper drawer of the refrigerator in a loosely sealed plastic bag for up to 7 days. Wash and dry leaves before use to maintain freshness.
Common Questions About Lettuce romaine Nutrition
Is romaine lettuce high in protein?
Romaine lettuce is not high in protein, as it contains only about 0.6 grams of protein per cup (47 grams). While it is low in protein, it is rich in vitamins like vitamin A and K, making it a great nutrient-dense addition to meals.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is an excellent choice for a keto diet because it is very low in carbohydrates, with just 1.2 grams of net carbs per cup (47 grams). Its high water content and fiber also make it a keto-friendly food that can help with hydration and digestion.
What are the health benefits of romaine lettuce?
Romaine lettuce is packed with nutrients such as vitamin A, vitamin K, folate, and potassium, which support vision, bone health, heart health, and overall cellular function. It is also low in calories, with only 8 calories per cup, making it an excellent choice for weight management.
What is the recommended serving size for romaine lettuce?
A typical serving size of romaine lettuce is about 2 cups (94 grams), which provides roughly 15 calories, 3 grams of carbohydrates, and an array of vitamins and minerals. Adjust portion sizes based on your dietary needs and preferences, especially when using it as a side dish or salad base.
How does romaine lettuce compare to iceberg lettuce?
Romaine lettuce contains more nutrients than iceberg lettuce, including higher amounts of vitamin A, vitamin K, and fiber. While iceberg has a milder flavor and is slightly lower in calories, romaine delivers a more robust nutrient profile and a crisper texture ideal 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.
