1 serving (85 grams) contains 15 calories, 1.0 grams of protein, 0.2 grams of fat, and 3.0 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 | 2.7 mg | 0% | |
| Total Carbohydrates | 2 g | 0% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 0.8 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 10.7 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| 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 Romaine leaves
Romaine lettuce, also known as Cos lettuce, is a variety of leaf lettuce commonly used in Mediterranean, Middle Eastern, and Western cuisines. It is characterized by its sturdy, tall leaves and slightly bitter, crisp texture. Originating from the Mediterranean region, romaine is widely enjoyed in salads, wraps, and sandwiches. Nutritionally, romaine is low in calories—about 8 calories per cup—and an excellent source of essential vitamins such as vitamin A, vitamin K, and folate. It also provides fiber and small amounts of potassium and vitamin C, making it a nutrient-dense leafy green option.
Health Benefits
- Rich in vitamin A, supporting healthy vision, immune function, and skin health.
- High in vitamin K, promoting proper blood clotting and bone strength.
- Contains folate, which is crucial for DNA synthesis and prenatal health.
- Provides dietary fiber, aiding digestion and supporting gut health.
- Includes potassium, which helps regulate blood pressure and maintain heart health.
Dietary Considerations
Selection and Storage
Store romaine leaves unwashed in the crisper drawer of the refrigerator, wrapped loosely in a paper towel inside an airtight container. Wash just before use for optimal freshness.
Common Questions About Romaine leaves Nutrition
Are Romaine leaves a good source of nutrients?
Yes, Romaine leaves are highly nutritious. One cup (about 47 grams) provides approximately 8 calories, 1 gram of protein, and is rich in vitamins A, K, and C, as well as folate and potassium. Their low calorie content and high nutrient density make them an excellent choice for a healthy diet.
Are Romaine leaves suitable for a keto diet?
Absolutely, Romaine leaves are keto-friendly as they are very low in carbohydrates, containing only about 1-2 grams of net carbs per cup. Their high water content and fiber help keep you full without negatively impacting ketogenic macros.
What are the health benefits of eating Romaine leaves?
Romaine leaves are beneficial for heart health, thanks to their supply of vitamin K, which supports blood clotting and bone health, and potassium, which helps regulate blood pressure. Additionally, they are high in antioxidants, such as vitamin A and C, contributing to immune support and skin health.
How much Romaine lettuce should I eat in a portion?
A typical serving size of Romaine lettuce is 1 cup (about 47 grams). This amount is sufficient to add crunch and nutrients to a salad or side dish without over-consuming. Larger portions can be enjoyed when the lettuce is a primary dish component.
How do Romaine leaves compare to other lettuces like iceberg or spinach?
Romaine leaves are more nutrient-dense than iceberg lettuce, offering significantly more vitamins A, K, and folate. Compared to spinach, Romaine has less iron and calcium but remains a good source of hydration and fiber. Romaine also provides a crisper texture, making it 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.
