1 serving (47 grams) contains 8 calories, 0.6 grams of protein, 0.1 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
16 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8 mg | 0% | |
| Total Carbohydrates | 3 g | 1% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 1 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 1 mg | 5% | |
| Potassium | 232 mg | 4% | |
* 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 Romane lettuce
Romaine lettuce, also known as Cos lettuce, is a leafy green vegetable that originates from the Mediterranean and is widely used in cuisines worldwide, particularly in salads like Caesar salad. It is characterized by its long, sturdy leaves and mildly bitter, refreshing flavor. Nutritionally, romaine lettuce is low in calories, with approximately 17 calories per 100 grams, and is rich in water content, making it hydrating and weight-loss friendly. It is a good source of vitamins A, C, and K, along with folate and potassium, which support various body functions. Its high dietary fiber and phytonutrients contribute to digestive health and disease prevention.
Health Benefits
- Supports vision health due to its high vitamin A content, with 8716 IU per 100 grams.
- Boosts immune function and collagen production through vitamin C, with 4 mg per 100 grams.
- Promotes strong bones and proper blood clotting as a rich source of vitamin K, which provides 48 mcg per 100 grams.
Dietary Considerations
Selection and Storage
Store romaine lettuce in the refrigerator, preferably in an unsealed bag to prevent moisture buildup. Wash leaves thoroughly and dry them before use to remove potential contaminants.
Common Questions About Romane lettuce 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). However, it is low in calories and a great source of vitamins, making it an excellent base for nutrient-dense meals.
Can I eat romaine lettuce on a keto diet?
Yes, romaine lettuce is an excellent choice for a keto diet. It has only about 1.5 grams of carbohydrates per cup, most of which come from fiber, keeping the net carbs very low while providing essential nutrients like folate, vitamin K, and antioxidants.
What are the health benefits of romaine lettuce?
Romaine lettuce is rich in vitamins A and K, which support eye health and blood clotting, respectively. It is also hydrating due to its high water content (around 95%) and provides antioxidants that may help reduce inflammation and promote heart health.
How much romaine lettuce should I eat in one serving?
A typical serving of romaine lettuce is about 2 cups (approximately 85 grams), which provides only 15 calories while delivering a good amount of vitamin K (around 60% of the daily value) and vitamin A. You can adjust portion sizes based on your meal plan and dietary needs.
How does romaine lettuce compare to other leafy greens like spinach or kale?
Romaine lettuce is milder in flavor and contains fewer oxalates than spinach, making it a better choice for individuals prone to kidney stones. While it is less nutrient-dense than kale, romaine still provides significant vitamin A and K and is less bitter, making it more versatile for fresh 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.
