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Romaine Lettuce

Romaine Lettuce

EverydayFresh

Romaine lettuce is a crisp, elongated leafy green characterized by its sturdy dark outer leaves and prominent pale central rib. This nutrient-dense variety contains significantly higher levels of vitamins A and K compared to butterhead or iceberg lettuces, while remaining low in calories and carbohydrates. Its robust structure holds up well in salads, wraps, and grilling applications, offering a satisfying crunch that softer lettuce varieties lack.

Macro Impact

A 1 cup serving contains 8 calories, 1g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 8 calories?
Walking3.5 mph, moderate pace
2 min
YogaModerate effort, gentle pace
1 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (47 g)
Amount per serving
Calories8
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate2g
1%
Dietary Fiber1.0g
4%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein0.6g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron0.5mg
3%
Potassium116mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
1%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
1%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
64 / 400 mcg
16%
Vitamin A
205 / 800 mcg
26%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
48 / 105 mcg
46%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
4%
Magnesium
7 / 370 mg
2%
Manganese
0 / 2 mg
4%
Phosphorous
14 / 700 mg
2%
Potassium
116 / 3k mg
4%
Selenium
0 / 55 mcg
0%
Sodium
4 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
1%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
44 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Lettuce, cos or romaine, raw. USDA Foundational Foods. FDC ID 746769.
  2. 2.Lettuce, romaine, green, raw. USDA Foundational Foods. FDC ID 2346389.
  3. 3.Lettuce, cos or romaine, raw. USDA Standard Reference, Legacy. Food ID 169247.
  4. 4.Lettuce, cos or romaine. Canadian Nutrient File. Food ID 2116.
  5. 5.Lettuce, Cos or romaine, raw. Frida. Public Food Key 600.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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