1 serving (47 grams) contains 8 calories, 0.6 grams of protein, 0.1 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
16 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8 mg | 0% | |
| Total Carbohydrates | 3 g | 1% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 1 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 1 mg | 5% | |
| Potassium | 232 mg | 4% | |
* 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 Romaine leafs
Romaine lettuce, also known as Cos lettuce, is a leafy green vegetable that originated in the Mediterranean region. It is widely used in salads, particularly Caesar salads, and is a staple in various cuisines due to its crisp texture and refreshing flavor. It is low in calories, rich in water content, and provides essential nutrients such as vitamin K, vitamin A, folate, and dietary fiber. A single cup of chopped romaine contains about 8 calories, 1 gram of protein, and 1 gram of fiber, making it a nutrient-dense option that supports overall health. Romaine is also a source of antioxidants like beta-carotene, which contribute to its health-promoting properties, and contains small amounts of calcium, iron, and magnesium essential for bodily functions.
Health Benefits
- Supports bone health due to vitamin K, which plays a crucial role in calcium regulation.
- Promotes eye health with high levels of vitamin A and beta-carotene, essential for maintaining good vision.
- Boosts hydration through its high water content, which helps support overall fluid balance and skin health.
Dietary Considerations
Selection and Storage
Store romaine leaves in the refrigerator, wrapped in paper towels and placed in a loose, sealed plastic bag to maintain freshness for up to 7-10 days. Wash thoroughly before consumption.
Common Questions About Romaine leafs Nutrition
Is romaine lettuce high in protein?
Romaine lettuce is not high in protein. One cup (about 47 grams) of shredded romaine lettuce contains approximately 0.6 grams of protein. It is primarily valued for its low calorie content and rich vitamin profile rather than as a protein source.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is keto-friendly. It is very low in carbohydrates, with only about 1 gram of net carbs per cup, making it an excellent choice for those following a keto or low-carb diet.
What are the health benefits of eating romaine lettuce?
Romaine lettuce is packed with essential nutrients like vitamin A (81% of the daily value per cup), vitamin K, and folate, which support vision, bone health, and red blood cell production. It is also low in calories and high in water content, making it hydrating and beneficial for weight management.
How much romaine lettuce should I eat per serving?
A typical serving size of romaine lettuce is about 1-2 cups of shredded leaves, which equals roughly 47-94 grams. This amount provides a good boost of vitamins and minerals without adding significant calories or carbs to your diet.
How does romaine lettuce compare to iceberg lettuce nutritionally?
Romaine lettuce is more nutrient-dense than iceberg lettuce. While both are low in calories, romaine has significantly higher levels of vitamins A and K, as well as folate. Iceberg lettuce, on the other hand, is lower in nutrients but has a milder flavor and crunchier texture.
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.
