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 | 0.3 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 Romaine lettuce leaves
Romaine lettuce, a popular leafy green originating from the Mediterranean region, is widely used in cuisines such as Mediterranean, American, and Middle Eastern. Known for its long, sturdy leaves and crisp texture, romaine lettuce is a versatile ingredient in salads, wraps, and sandwiches. Nutritionally, romaine lettuce is low in calories, with only about 8 calories per cup (47 grams), and is rich in water content, making it hydrating and refreshing. It is also a good source of vitamins A and K, folate, and contains small amounts of vitamin C and potassium. Its nutrient density and low caloric value make it an ideal choice for health-conscious individuals.
Health Benefits
- High in vitamin A, which supports eye health, immune function, and skin maintenance.
- Rich in vitamin K, contributing to proper blood clotting and bone health.
- Low in calories and high in water content, aiding in hydration and weight management.
- Contains folate, an essential B-vitamin crucial for cell health and preventing neural tube defects during pregnancy.
- Provides small amounts of potassium, which helps regulate blood pressure and muscle function.
Dietary Considerations
Selection and Storage
Store romaine lettuce in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag or container to maintain crispness for up to 7-10 days. Wash and dry thoroughly before use to remove any soil or debris.
Common Questions About Romaine lettuce leaves 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). It is primarily composed of water and is valued more for its vitamins and minerals than for its protein content.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is keto-friendly. It is very low in carbohydrates, with only about 1.5 grams of total carbs per cup, making it an excellent choice for salads or wraps on a low-carb or ketogenic diet.
What are the health benefits of romaine lettuce?
Romaine lettuce is rich in vitamins A and K, providing 81% and 57% of the daily recommended intake per cup, respectively. These nutrients support healthy vision, immune function, and blood clotting. Additionally, its low calorie content (just 8 calories per cup) makes it great for weight management.
How much romaine lettuce should I eat per serving?
A standard serving size of romaine lettuce is about 1-2 cups of the chopped leaves. This portion provides minimal calories while contributing important micronutrients and fiber to your meal.
How does romaine lettuce compare to iceberg lettuce?
Romaine lettuce is more nutrient-dense than iceberg lettuce. It has significantly higher levels of vitamins A, K, and folate, as well as a richer flavor and darker green leaves. Iceberg lettuce, on the other hand, is milder in taste but lower in nutritional value.
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.
