1 serving (85 grams) contains 15 calories, 1.1 grams of protein, 0.2 grams of fat, and 2.8 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 | 1.9 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 Romain lettuce
Romaine lettuce, often called Cos lettuce, is a leafy green vegetable native to the Mediterranean region and is widely used in salads, wraps, and other dishes across cuisines. Characterized by its crisp texture and slightly bitter taste, romaine lettuce is low in calories and primarily composed of water, making it very hydrating. It is an excellent source of vitamin A, vitamin K, and folate, while also providing smaller amounts of calcium and fiber. Additionally, romaine lettuce contains antioxidants such as beta-carotene, which may support overall health. Its versatility and refreshing crunch make it a staple for healthy eating plans worldwide.
Health Benefits
- Supports eye health due to high vitamin A content (1 cup contains over 80% of the daily recommended intake).
- Promotes blood clotting and bone health as it contains vitamin K (up to 60% of daily value per serving).
- Encourages proper cellular function and prevents birth defects with its rich folate content (micronutrient important for DNA synthesis).
Dietary Considerations
Selection and Storage
Store romaine lettuce unwashed in the refrigerator, preferably in a plastic bag or airtight container. Wash and dry the leaves thoroughly before use to maintain their crisp texture.
Common Questions About Romain lettuce Nutrition
Is romaine lettuce high in protein?
Romaine lettuce is not a significant source of protein, as it contains only about 0.6 grams of protein per cup (47 grams). It is primarily made up of water, fiber, and essential micronutrients.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is keto-friendly. It contains only 1 gram of net carbs per cup, making it a great low-carb option for salads, wraps, or as a side dish within a keto diet.
What are the health benefits of romaine lettuce?
Romaine lettuce is rich in vitamins A and K, which support eye health and bone health respectively. It also contains folate and vitamin C, making it a nutrient-dense choice that supports immunity and overall health while being low in calories.
How much romaine lettuce should I eat per serving?
A typical serving size of romaine lettuce is about 2 cups (94 grams), which contains approximately 15 calories, 1 gram of protein, and less than 3 grams of carbohydrates. This portion is ideal for salads or as part of a balanced meal.
How does romaine lettuce compare to iceberg lettuce?
Romaine lettuce is more nutrient-dense than iceberg lettuce, offering higher levels of vitamin A, vitamin K, and folate. While iceberg lettuce is lower in calories, romaine provides more flavor and nutrition, making it a better choice for health-conscious consumers.
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.
- Vitamin K Fact Sheet for Health ProfessionalsNational Institutes of Health - Office of Dietary SupplementsDiscusses vitamin K, one of the key nutrients found in romaine lettuce, and its role in health.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureRecommends consumption of vegetables like romaine lettuce as part of a healthy dietary pattern.
- Romaine Lettuce and its Phytonutrient BenefitsJournal of Food Science and Nutrition ResearchPeer-reviewed article highlighting the phytonutrients and potential health benefits of consuming romaine lettuce.
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.
