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 | 4.7 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 salad
Romaine lettuce is a crisp, elongated variety of lettuce that originates from the Mediterranean, often associated with Middle Eastern and Caesar-inspired cuisines. It is characterized by its dark green outer leaves and pale, crunchy inner cores. A low-calorie food, romaine lettuce is hydrating as it consists of approximately 95% water. It is rich in vitamins A and K, containing 81% and 64% of the daily recommended intake per 85g serving, respectively. Additionally, romaine provides small amounts of folate, potassium, and dietary fiber, making it a nutrient-dense base for salads and other dishes.
Health Benefits
- Supports eye health due to high vitamin A content, which is essential for maintaining healthy vision.
- Promotes bone health as it contains vitamin K, which plays a critical role in bone mineralization and blood clotting.
- Hydrates the body with its high water content (95%), contributing to daily fluid intake.
- Aids in digestion with its dietary fiber, supporting a healthy gut and regular bowel movements.
- Contains folate, which is important for DNA synthesis and is particularly beneficial during pregnancy.
Dietary Considerations
Selection and Storage
Store romaine lettuce unwashed in a breathable plastic bag in the refrigerator crisper drawer for up to 7 days. Wash thoroughly before consuming to remove dirt and potential contaminants.
Common Questions About Romaine lettuce salad Nutrition
Is romaine lettuce salad low in calories and high in nutrients?
Yes, romaine lettuce salad is very low in calories, with just about 8 calories per cup (47 grams), while being rich in nutrients like vitamin A, vitamin K, and folate. It also provides small amounts of vitamin C, potassium, and fiber, making it nutrient-dense relative to its caloric content.
Can I eat romaine lettuce salad on a keto diet?
Yes, romaine lettuce is keto-friendly as it is very low in carbohydrates, with only about 1.5 grams of net carbs per cup. It's an excellent base for a keto salad when paired with high-fat dressings and toppings like avocado or olive oil.
What are the health benefits of romaine lettuce salad?
Romaine lettuce is rich in antioxidants like beta-carotene and vitamin C, which support immunity and skin health. It’s also a good source of dietary fiber, aiding digestion, and vitamin K, which plays a role in bone health and blood clotting. Additionally, its high water content can help with hydration.
How much romaine lettuce should I use in a single serving?
A typical serving size of romaine lettuce is about 2 cups of chopped leaves, which equals approximately 85 grams. This portion provides around 15 calories, making it a great choice for a filling, nutritious addition to meals without significantly increasing calories.
How does romaine lettuce compare to iceberg lettuce in nutrition?
Romaine lettuce is more nutritious than iceberg lettuce. It contains significantly higher levels of vitamins A and K, as well as more fiber, folate, and potassium. While both are low-calorie options, romaine offers a broader range of nutrients, making it a better choice for health-conscious 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.
