Calories in Romaine Lettuce
Nutrition Facts
Written by Sky Taylor, Diet Bites
Calories in Romaine Lettuce
One entire head of Romaine lettuce contains about 100 calories. That's quite tiny for a boat-load of lettuce!
But of course, most of us prefer our greens in smaller amount. Say like...one cup which contains a skinny 8 calories, when shredded. One large leaf holds only five kcals.
Surprising Amount of Vitamins & Minerals in Lettuce
Not only for Romaine - but all varieties of lettuce. Romaine contains an enormous amount of beta carotene, over 200 mg's of calcium per head, virtually no fat, and is packed with potassium benefits. It is also a stellar source of Lutein + zeaxanthin which supports vision health.
As to vitamins, the following nutritional data is based on one shredded cup:
Vitamin A = 2,729 IU's
Vitamin B-6 = 0.035 mg's
Vitamin C = 11.3 mg's
Vitamin E = 0.06 mg's
Vitamin K = 48.2 mcg's
Healthy Salad Tips
The Big Cheesy Difference
2 Tablespoons of most varieties of full-blown cheeses contain about 100 calories. And it's ultra easy to top that salad with a half-cup or more when shredded - shredding your diet in the process. Therefore, forget the cheese OR use skim versions and do take time out to measure.
Ten Carrot Salad
If you're a carrot-lover, try using shredded rather than chopped carrots. You'll still get that extra crunch without damaging your choppers.
The Veggie Assortment
Opting for the following can ensure that calories and fat are kept in check: any variety of lettuce, baby spinach, shredded cabbage, carrots, radishes, cherry tomatoes, cucumber, onions, raw cauliflower, raw broccoli.
Boosting the Calorie Count
Although healthy when enjoyed in moderation, the following can boost calories in salads: nuts, dried fruits, fried additives such as bite-sized fried chicken, sunflower seeds, pumpkin seeds, bacon bits, and as mentioned above, cheese, croutons, crackers and salad dressings.
Different Types of Salads
Although the a-typical salad mix of lettuce and tomatoes is healthy and delicious, don't forget about other healthy salad options which include slaws, three bean salad, beet salad, cottage cheese salads, gelatin salads, carrot salads and spinach salads.
Nutrition Facts for Romaine Lettuce
|
Lettuce, romaine, raw |
Unit Measures |
1 cup shredded |
1 inner leaf |
1 outer leaf |
1 head |
|
Alanine |
g
|
0.026 |
0.003 |
0.016 |
0.351 |
|
Alcohol, ethyl |
g
|
0.0 |
0.0 |
0.0 |
0.0 |
|
Arginine |
g
|
0.025 |
0.003 |
0.015 |
0.338 |
|
Ash |
g
|
0.27 |
0.03 |
0.16 |
3.63 |
|
Aspartic acid |
g
|
0.065 |
0.008 |
0.039 |
0.870 |
|
Betaine |
mg
|
0.0 |
0.0 |
0.0 |
0.6 |
|
Caffeine |
mg
|
0 |
0 |
0 |
0 |
|
Calcium, Ca |
mg
|
16 |
2 |
9 |
207 |
|
Calories |
kcal
|
8 |
1 |
5 |
106 |
|
Carbohydrate |
g
|
1.55 |
0.20 |
0.92 |
20.60 |
|
Total Fat |
g
|
0.14 |
0.02 |
0.08 |
1.88 |
|
Monounsaturated Fat |
g
|
0.006 |
0.001 |
0.003 |
0.075 |
|
Polyunsaturated Fat |
g
|
0.075 |
0.010 |
0.045 |
1.002 |
|
Saturated Fat |
g
|
0.018 |
0.002 |
0.011 |
0.244 |
|
Fiber, total dietary |
g
|
1.0 |
0.1 |
0.6 |
13.1 |
|
Carotene, alpha |
mcg
|
0 |
0 |
0 |
0 |
|
Carotene, beta |
mcg
|
1637 |
209 |
976 |
21810 |
|
Cholesterol |
mg
|
0 |
0 |
0 |
0 |
|
Choline, total |
mg
|
4.7 |
0.6 |
2.8 |
62.0 |
|
Copper, Cu |
mg
|
0.023 |
0.003 |
0.013 |
0.300 |
|
Cryptoxanthin, beta |
mcg
|
0 |
0 |
0 |
0 |
|
Cystine |
g
|
0.003 |
0.000 |
0.002 |
0.038 |
|
Folate, DFE |
mcg_DFE
|
64 |
8 |
38 |
851 |
|
Folic acid |
mcg
|
0 |
0 |
0 |
0 |
|
Fructose |
g
|
0.38 |
0.05 |
0.22 |
5.01 |
|
Galactose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Glucose |
g
|
0.18 |
0.02 |
0.11 |
2.44 |
|
Glutamic acid |
g
|
0.084 |
0.011 |
0.050 |
1.114 |
|
Glycine |
g
|
0.023 |
0.003 |
0.014 |
0.307 |
|
Histidine |
g
|
0.010 |
0.001 |
0.006 |
0.131 |
|
Iron, Fe |
mg
|
0.46 |
0.06 |
0.27 |
6.07 |
|
Isoleucine |
g
|
0.021 |
0.003 |
0.013 |
0.282 |
|
Lactose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Leucine |
g
|
0.036 |
0.005 |
0.021 |
0.476 |
|
Lutein + zeaxanthin |
mcg
|
1087 |
139 |
647 |
14473 |
|
Lycopene |
mcg
|
0 |
0 |
0 |
0 |
|
Lysine |
g
|
0.030 |
0.004 |
0.018 |
0.401 |
|
Magnesium, Mg |
mg
|
7 |
1 |
4 |
88 |
|
Maltose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Manganese, Mn |
mg
|
0.073 |
0.009 |
0.043 |
0.970 |
|
Methionine |
g
|
0.007 |
0.001 |
0.004 |
0.094 |
|
Niacin |
mg
|
0.147 |
0.019 |
0.088 |
1.959 |
|
Pantothenic acid |
mg
|
0.067 |
0.009 |
0.040 |
0.889 |
|
Phenylalanine |
g
|
0.031 |
0.004 |
0.018 |
0.407 |
|
Phosphorus, P |
mg
|
14 |
2 |
8 |
188 |
|
Potassium, K |
mg
|
116 |
15 |
69 |
1546 |
|
Proline |
g
|
0.021 |
0.003 |
0.013 |
0.282 |
|
Protein |
g
|
0.58 |
0.07 |
0.34 |
7.70 |
|
Retinol |
mcg
|
0 |
0 |
0 |
0 |
|
Riboflavin |
mg
|
0.031 |
0.004 |
0.019 |
0.419 |
|
Selenium, Se |
mcg
|
0.2 |
0.0 |
0.1 |
2.5 |
|
Serine |
g
|
0.024 |
0.003 |
0.014 |
0.313 |
|
Sodium, Na |
mg
|
4 |
0 |
2 |
50 |
|
Starch |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Sucrose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Sugars, total |
g
|
0.56 |
0.07 |
0.33 |
7.45 |
|
Theobromine |
mg
|
0 |
0 |
0 |
0 |
|
Thiamin |
mg
|
0.034 |
0.004 |
0.020 |
0.451 |
|
Threonine |
g
|
0.020 |
0.003 |
0.012 |
0.269 |
|
Tocopherol, beta |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Tocopherol, delta |
mg
|
0.00 |
0.00 |
0.00 |
0.06 |
|
Tocopherol, gamma |
mg
|
0.17 |
0.02 |
0.10 |
2.25 |
|
Tryptophan |
g
|
0.005 |
0.001 |
0.003 |
0.063 |
|
Tyrosine |
g
|
0.012 |
0.002 |
0.007 |
0.157 |
|
Valine |
g
|
0.026 |
0.003 |
0.015 |
0.344 |
|
Vitamin A, IU |
IU
|
2729 |
348 |
1626 |
36352 |
|
Vitamin B-12 |
mcg
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Vitamin B-6 |
mg
|
0.035 |
0.004 |
0.021 |
0.463 |
|
Vitamin C |
mg
|
11.3 |
1.4 |
6.7 |
150.2 |
|
Vitamin E |
mg
|
0.06 |
0.01 |
0.04 |
0.81 |
|
Vitamin K |
mcg
|
48.2 |
6.2 |
28.7 |
641.6 |
|
Zinc, Zn |
mg
|
0.11 |
0.01 |
0.06 |
1.44 |