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 |
14.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.6 mg | 0% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 1.1 g | ||
| protein | 1.0 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.1 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 109.4 mg | 2% | |
* 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 letuce
Romaine lettuce, a crisp and slightly bitter leafy green, originates from the Mediterranean and is a staple in many cuisines worldwide, particularly Mediterranean and Middle Eastern dishes. Known for its elongated leaves and crunchy texture, romaine is often used in salads, wraps, and sandwiches. It is a low-calorie food, with just 17 calories per 100 grams, and provides essential nutrients such as vitamin K, vitamin A, folate, and fiber. Additionally, it is hydrating, as it is approximately 95% water, making it a refreshing choice for warm climates or as a hydrating base for meals. Romaine lettuce is also minimal in carbohydrates and fats, making it a suitable option for various dietary preferences.
Health Benefits
- Supports bone health due to high vitamin K content, which is essential for calcium regulation and bone formation.
- Promotes eye health with its rich vitamin A content, including beta carotene, which supports vision and prevents macular degeneration.
- Enhances hydration as romaine lettuce is 95% water, helping to maintain hydration levels and support bodily functions.
Dietary Considerations
Selection and Storage
Store romaine lettuce unwashed in the refrigerator in a plastic bag or airtight container to retain freshness. Wash and dry just before eating to avoid spoilage.
Common Questions About Romain letuce Nutrition
Is romaine lettuce high in protein?
Romaine lettuce is not high in protein; it contains approximately 0.6 grams of protein per 1 cup (47 grams). It is primarily a low-calorie, low-protein vegetable, making it suitable as a nutrient-rich base for meals rather than a significant protein source.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is perfectly compatible with a keto diet. With only about 1.5 grams of carbohydrates per cup (47 grams), it is a low-carb vegetable that provides essential micronutrients without exceeding daily carb limits.
What are the health benefits of romaine lettuce?
Romaine lettuce is a rich source of vitamins A, K, and folate, which support eye health, blood clotting, and cell function. It is also hydrating due to its high water content and provides dietary fiber that aids digestion. However, ensure proper washing to minimize the risk of contamination.
How much romaine lettuce should I eat in a serving?
A general serving of romaine lettuce is 1 to 2 cups, amounting to roughly 8 to 16 calories. This portion size provides a good balance of nutrients while leaving room for adding toppings like lean protein or healthy fats to create a balanced dish.
How does romaine lettuce compare to iceberg lettuce?
Romaine lettuce is more nutrient-dense than iceberg lettuce, offering higher levels of vitamins A, K, and folate. Iceberg lettuce is lower in calories but provides less nutritional value, making romaine a better choice for those seeking more vitamins and minerals in their meals.
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.
