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 | 0.7 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 salad
Romaine lettuce, a popular leafy green, is thought to have originated in the Mediterranean region, with a strong presence in various cuisines such as Greek, Italian, and Middle Eastern. Known for its long, crisp leaves and mild flavor, romaine lettuce is low in calories and rich in essential nutrients. A one-cup serving contains about 8 calories, 1 gram of dietary fiber, and is an excellent source of vitamins A and K. It also provides smaller amounts of vitamin C, folate, potassium, and antioxidants, making it a nutrient-dense choice for salads, wraps, or as a fresh topping.
Health Benefits
- Supports eye health due to its high vitamin A content (around 4,094 IU per cup, 82% of the daily recommended intake).
- Promotes bone health with its rich vitamin K content (48 mcg per cup, accounting for nearly 40% of the daily value).
- Contributes to heart health by providing potassium (116 mg per cup), which helps regulate blood pressure.
- Aids immune function through small amounts of vitamin C, which offers antioxidant protection.
- Facilitates digestive health with its moderate fiber content, helping maintain regular bowel movements.
Dietary Considerations
Selection and Storage
Store romaine lettuce unwashed in a perforated plastic bag in the refrigerator crisper drawer to maintain freshness for up to 7-10 days.
Common Questions About Romaine salad Nutrition
Is romaine salad high in protein?
Romaine lettuce is not a significant source of protein, providing about 1 gram of protein per cup (approximately 47 grams). It is primarily composed of water and nutrients like vitamins and fiber.
Can I eat romaine salad on a keto diet?
Yes, romaine salad is compatible with a keto diet as it is low in carbohydrates, containing only around 1.5 grams of net carbs per cup. It is also low in calories and can be paired with high-fat dressings or toppings to meet keto macros.
What are the health benefits of eating romaine salad?
Romaine lettuce is rich in vitamins A, K, and C, as well as folate and fiber. It supports healthy vision, immune function, and digestion. However, it is low in calories and should be consumed alongside more nutrient-dense foods for balanced nutrition.
How much romaine salad should I eat per serving?
A typical serving size of romaine salad is about 2 cups, which amounts to approximately 16 calories, 3 grams of carbohydrates, and 2 grams of fiber. This portion provides a good base for a light or nutrient-packed meal depending on toppings or dressings.
Is romaine salad healthier than iceberg lettuce?
Yes, romaine lettuce is generally considered healthier than iceberg lettuce as it contains higher levels of vitamins A, K, and folate, along with more fiber. Iceberg lettuce provides mostly water and fewer nutrients.
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.
