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romaine lettuce.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

cos lettuce

Recipes with romaine lettuce + Add to pantry

SERVING

CALORIES

PROTEIN

1.2g

CARBS

3.3g

FAT

0.30g

FIBER

2.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories17kcal—

Protein1.2g2%

Carbohydrates3.3g1%

Fiber2.1g8%

Sugar1.2g2%

Total fat0.30g0%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water94.6g—

MINERALS

Sodium8.0mg0%

Potassium247mg5%

Calcium33mg3%

Iron0.97mg5%

Magnesium14mg3%

Phosphorus30mg2%

Zinc0.23mg2%

Copper0.05mg6%

Manganese0.16mg7%

Selenium0.40µg1%

VITAMINS

Vitamin A436µg48%

Vitamin C4.0mg4%

Vitamin D0µg0%

Vitamin E0.13mg1%

Vitamin K103µg85%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.07mg5%

Niacin (B3)0.31mg2%

Pantothenic acid (B5)0.14mg3%

Vitamin B60.07mg4%

Folate (B9)136µg34%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup47g

1 tablespoon2.9g

1 teaspoon1g

1 ml0.2g

1 liter195.8g

1 piece200g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin K, crucial for bone health and proper blood clotting.
✓Rich in Vitamin A (as beta-carotene) and antioxidants like lutein, which support vision and eye health.
✓High water content (around 95%) helps with hydration.
✓Provides folate, a B-vitamin essential for cell growth and DNA synthesis.

COOKING TIPS

In the kitchen.

1For a classic Caesar salad, use the crisp inner hearts which have a sweeter, more delicate flavor.
2Cut heads in half lengthwise, brush with olive oil, and grill or sear for 1-2 minutes per side for a smoky, wilted side dish.
3The sturdy, boat-shaped leaves are an excellent low-carb substitute for bread or tortillas, perfect for wraps and lettuce cups.
4Chop and add to soups or stir-fries in the last minute of cooking to add a slightly crunchy texture and nutrients without becoming mushy.

STORAGE

Keep it fresh.

Store whole, unwashed heads in a perforated plastic bag in the refrigerator's crisper drawer for up to 10 days.
To store washed and chopped leaves, dry them thoroughly and place them in a container lined with a paper towel to absorb moisture, keeping them crisp for 3-5 days.

FAQ

Frequently asked questions.

Is romaine lettuce healthy?

Yes, romaine lettuce is highly nutritious and low in calories. It is an excellent source of Vitamin K for bone health, Vitamin A for vision, and folate for cell growth. Its high water content also makes it great for hydration.

Is romaine lettuce good for weight loss?

Romaine lettuce is an ideal food for weight loss as it contains only 17 calories per 100g. Its high water and fiber content help provide a feeling of fullness, making it a perfect base for high-volume, low-calorie meals.

Is romaine lettuce keto-friendly?

Yes, romaine lettuce is very keto-friendly. With only about 3.3g of total carbohydrates per 100g, it can be used freely in low-carb diets as a salad base or even as a bread substitute for wraps.

What does romaine lettuce taste like?

Romaine has a mild, slightly sweet flavor compared to more bitter greens. It is most prized for its crunchy texture, particularly the thick center ribs of the leaves, which remain crisp even when lightly cooked.

Can you cook romaine lettuce?

While typically eaten raw, romaine is sturdy enough to be grilled, seared, or sautéed. Grilling halved romaine hearts for a few minutes adds a smoky char that pairs well with Caesar dressing while maintaining a crisp center.

How do you store romaine lettuce to keep it crisp?

Store unwashed romaine in the crisper drawer of the refrigerator. Wrapping the head loosely in a damp paper towel and placing it in a perforated plastic bag helps maintain the necessary humidity to prevent wilting.

How long does romaine lettuce last?

A whole head of romaine lettuce typically lasts between 7 to 10 days in the refrigerator if stored properly. Pre-cut or bagged romaine has a much shorter shelf life, usually lasting only 3 to 5 days after opening.

Is romaine lettuce vegan and gluten-free?

Yes, romaine lettuce is a natural plant product and is both 100% vegan and gluten-free. It is a safe and healthy choice for individuals with celiac disease or those following a plant-based diet.

How do you know if romaine lettuce has gone bad?

Signs of spoilage include leaves that are slimy, limp, or have turned brown or black. If the lettuce has a pungent or sour odor, it should be discarded immediately.

Do I need to wash romaine lettuce?

Yes, you should always wash romaine lettuce to remove dirt, sand, and potential bacteria. Separate the leaves and rinse them thoroughly under cold running water, then dry them using a salad spinner or clean towels to ensure dressings adhere properly.

RECIPES