Romaine Lettuce Health Benefits and Nutrition Facts

Nutritional summary

Romaine lettuce is a primary source of vitamin A and C within the dark-green vegetable category, which is consistently linked to a reduced risk of cardiovascular disease and stroke .
Unlike head lettuce (iceberg), romaine is classified as a dark-green leafy vegetable, a group that institutional guidelines prioritize for its higher density of vitamins, minerals, and fiber .
This variety contains notable levels of polyunsaturated fatty acids (PUFAs), specifically linoleic acid and alpha-linolenic acid, which are essential fats that support immune function and ocular health .
Because of its high water content and low caloric density, romaine is frequently cited as an effective dietary component for weight management .

Interesting fact

Romaine lettuce is one of the oldest cultivated salad greens, with depictions found in Egyptian tombs dating back to 2700 BC where it was associated with the god of fertility.

Standout nutrients

SUPER

SOURCE

beta-Carotene

SUPER

SOURCE

Folate

ACE

SOURCE

Vitamin A

SOURCE

Molybdenum

kcal per 100g

Protein1.35g

Fat0.12g

Carbs0.67g

Fiber1.79g

Sugar1.12g

Fat breakdown

Polyunsat0.10g

Monounsat0.00g

Saturated0.01g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Low carbon footprint, though water usage can be high in arid growing regions.

Confidencemedium

Storage

Refrigerate

5–7 days

Keep in a perforated bag in the crisper drawer.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

2 contributing source foods

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Romaine Lettuce - an overview | ScienceDirect Topics

[1]www.sciencedirect.comsciencedirect.com

Leaf Lettuce - an overview | ScienceDirect Topics

[2]www.sciencedirect.comsciencedirect.com

Dark Green Leafy Vegetables : USDA ARS

[4]www.ars.usda.govars.usda.gov

[PDF] Vegetables and Pulses Outlook-Special Article-VGS-357-SA1

[6]ers.usda.gov

[PDF] A Dietary Assessment of the US Food Supply: Comparing Per Capita

[7]www.ers.usda.govers.usda.gov

Vegetables and Fruits - The Nutrition Source

[10]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

100.0

Version

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