vegetable
romaine lettuce hearts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
romaine heartscos lettuce heartscos hearts
SERVING
CALORIES
17
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 E0.22mg1%
Vitamin K103µg85%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.31mg2%
Pantothenic acid (B5)0.14mg3%
Vitamin B60.09mg5%
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 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin K which supports bone health and blood clotting
- ✓Excellent source of Vitamin A for eye health and immune function
- ✓High water content aids in hydration
- ✓Rich in folate which supports heart health and cell division
- ✓Low calorie density makes it ideal for weight management
COOKING TIPS
In the kitchen.
- 1Use whole leaves as a low-carb substitute for taco shells or bread wraps
- 2Brush with olive oil and lightly grill for a smoky, charred salad base
- 3Always dry thoroughly after washing to ensure salad dressings adhere properly
STORAGE
Keep it fresh.
- Store in a perforated plastic bag in the refrigerator crisper drawer
- Keep away from ethylene-producing fruits like apples to prevent premature browning
- Do not wash until immediately before use to maintain crispness
FAQ
Frequently asked questions.
How long do romaine hearts last in the fridge?
When stored properly in a plastic bag in the crisper drawer, they typically stay fresh for 7 to 10 days.
What is the difference between romaine hearts and a whole head of romaine?
Hearts are the inner, younger leaves of the romaine head. They are crunchier, sweeter, and lighter in color than the darker, more bitter outer leaves.
Can you freeze romaine lettuce hearts?
No, freezing is not recommended as the high water content causes the cell walls to burst, resulting in a mushy texture upon thawing.
How do I pick the best romaine hearts?
Look for tightly packed leaves that are crisp and bright green with no signs of wilting, browning, or slimy spots on the tips or stems.
What is a good substitute for romaine hearts?
Little Gem lettuce is the closest substitute. Iceberg lettuce can be used for crunch, or Bibb lettuce for a milder flavor.
Do I need to wash 'triple-washed' romaine hearts?
While they are pre-washed, many experts recommend a quick rinse under cold water at home to ensure any remaining debris or bacteria are removed.
Why do romaine hearts sometimes have pink or brown spots on the stem?
This is often 'rusting,' caused by exposure to oxygen or ethylene gas. It is generally safe to eat but can be trimmed off for better appearance.
Are romaine hearts nutritious?
Yes, they are very low in calories but high in essential nutrients like Vitamin K, Vitamin A, and Folate.
