1 serving (85 grams) contains 15 calories, 1.2 grams of protein, 0.3 grams of fat, and 3.3 grams of carbohydrates.
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Nutrition Information
Calories |
10 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5.3 mg | 0% | |
| Total Carbohydrates | 2.2 g | 0% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 0.8 g | ||
| protein | 0.8 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
Romaine lettuce (Lactuca sativa) is a crisp, elongated leafy green commonly used in salads and wraps. Originating in the Mediterranean region and often associated with Middle Eastern, Italian, and Greek cuisines, romaine is highly regarded for its tender-crispy texture and mild flavor. Nutritionally, romaine is a low-calorie food, providing only 17.6 calories per 100 grams. It is rich in vitamin C (13.3 mg), fiber (2.4 g), and contains modest amounts of protein (1.4 g) and iron (1.1 mg). Romaine also boasts trace amounts of calcium and vitamin A precursors like beta-carotene, which contribute to its vibrant color and health-promoting properties. As a hydrating vegetable at 95% water content, romaine is a staple in health-conscious diets around the world.
Health Benefits
- Boosts immunity due to its high vitamin C content (13.3 mg per 100 g), which supports white blood cell function.
- Promotes healthy vision stemming from beta-carotene, a precursor to vitamin A, known to protect eye health.
- Aids digestion with 2.4 g of dietary fiber per 100 g, which supports gut health and regularity.
Dietary Considerations
Selection and Storage
Store romaine in a loosely wrapped plastic bag or perforated container in the refrigerator's crisper drawer. Wash leaves thoroughly before consumption to remove dirt and contaminants.
Common Questions About Romaine Nutrition
Is romaine lettuce high in protein?
Romaine lettuce is not high in protein; it contains about 1.41 grams of protein per 100 grams. While it cannot be considered a significant protein source, it is still a nutritious, low-calorie vegetable suitable for various diets.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is keto-friendly. With only 3.88 grams of carbohydrates and 2.35 grams of fiber per 100 grams, it results in a net carb count of just 1.53 grams, making it an excellent choice for low-carb and keto diets.
What are the health benefits of romaine lettuce?
Romaine lettuce is rich in vitamins A, K, and C, supporting eye health, bone health, and immune function. It is also low in calories (only 17.65 calories per 100 grams) and high in fiber, aiding digestion and weight management. Additionally, it contains small amounts of potassium and folate for cardiovascular and cellular health.
What is a recommended serving size of romaine lettuce?
A typical serving size of romaine lettuce is about 85 grams (roughly 3 cups of chopped lettuce) and contains approximately 15 calories, 1.2 grams of protein, 3.3 grams of carbs, and 2 grams of fiber. This serving is a great option for adding bulk and nutrition to your meals without many calories.
How does romaine lettuce compare to iceberg lettuce?
Romaine lettuce is more nutrient-dense than iceberg lettuce, providing higher amounts of vitamins A, K, and C, as well as more fiber and antioxidants. Iceberg lettuce, on the other hand, is lower in calories but offers significantly fewer nutrients, making romaine the healthier choice for overall nutrition.
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.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsOverview of Vitamin K, a key nutrient in romaine lettuce, including its functions and health benefits.
- Vegetables: Nutritional Recommendations and GuidelinesDietary Guidelines for Americans, 2020-2025Section discussing the role of vegetables, including leafy greens like romaine, in a healthy diet.
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.
