Romaine Lettuce — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Romaine lettuce nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 17 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 2 g | 7.14% |
| Sugars | 1 g | 2% |
| Glycemic Index | 10 | - |
| Protein | 1 g | 2% |
| Sodium | 8 mg | 0.35% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
17
🍏 Low-Calorie Foods
10
🟢 Low Glycemic Index
Romaine lettuce facts & tips
Health benefits
- Low in calories, making it a nutritious option for weight management and overall health.
- High in water content, promoting hydration and supporting overall bodily functions.
- Rich in vitamins and minerals such as Vitamin A, Vitamin C, and folate, which support overall health and well-being.
- Contains antioxidants that help protect the body from free radicals and reduce inflammation.
Health risks
- Risk of contamination with harmful bacteria such as E. coli or Salmonella, particularly if the lettuce is not properly washed or handled, leading to potential foodborne illness.
- Low calorie content which, while beneficial for weight management, may not provide enough satiety when eaten alone, leading to potential overeating of other foods.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly in raw form.
- Potential for pesticide residue on conventionally grown lettuce, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose romaine lettuce
Romaine lettuce should display crisp, upright leaves with a bright green color. The ribs should be firm and the leaves should snap cleanly when bent, indicating freshness.
Avoid romaine lettuce with wilted or browned edges, or any that feel slimy to the touch. Lettuce with a pungent smell or dark spots should also be avoided, as these are indicators of decay or poor quality.
How to store romaine lettuce
Romaine lettuce should be kept in the refrigerator, ideally in a perforated plastic bag. Placing it in the crisper drawer helps preserve its crunchiness and freshness for about 5 to 7 days.
Too much moisture can lead to wilting and spoilage of romaine lettuce. It's best to refrain from washing it prior to storage, as moisture can hasten deterioration. If washing is necessary before storing, always use a clean, dry cloth to gently pat it dry.
✅ Extra Tip
How long does it last?
Romaine lettuce can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For best results, keep it in the crisper drawer.
What to do with leftovers?
Leftover romaine lettuce can be used in a variety of fresh and crunchy dishes. Use it as a base for salads with your favorite vegetables, nuts, and a tangy vinaigrette, or add it to wraps and sandwiches for added crunch. Romaine lettuce is also great when used as a bed for grilled meats, fish, or tofu.
Use romaine lettuce leaves as lettuce wraps by filling them with seasoned meat, vegetables, and a flavorful sauce, or chop them and add to grain bowls with quinoa, rice, or farro. If you have a lot of romaine lettuce, consider grilling it briefly for a warm, slightly charred salad, served with a creamy dressing and Parmesan. Romaine can also be blended into a smoothie with fruits and yogurt for a refreshing drink, or used as a garnish for soups, tacos, or burgers. For a quick snack, enjoy romaine leaves with a drizzle of olive oil, lemon juice, and a sprinkle of salt, or serve them with a dip like hummus or ranch.
👨⚕️️ Medical disclaimer
How romaine lettuce supports specific health conditions
Romaine lettuce is a low-calorie leafy green rich in vitamins A and K, supporting eye health and bone health. Its high water content aids in hydration, and it provides small amounts of fiber, promoting digestive health. Romaine lettuce is also a good source of folate, promoting blood health. Its crisp texture makes it a popular base for salads and a refreshing addition to various dishes, contributing to weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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