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Nutritional Facts About Romaine Lettuce

Romaine is a salad lettuce that originated in Rome, with big green leaves containing a bitter fluid within the white ribs. This lettuce is one of the most widely consumed foods worldwide and comes with multiple health benefits for your blood pressure, bones, and much more. 

In this post, you will find very much informational content regarding this lettuce’s nutritional composition and benefits, so let’s read the details.

What is the Nutritional Composition of Romaine Lettuce?

According to the research, romaine lettuce is composed of many nutrients mentioned below with their composition:


  • Protein: 1g
  • Fiber: 2.2 g
  • Water:65.4 g
  • Carbohydrates: 2.7 g


Some prominent nutrients and vitamins found in romaine lettuce are:


  • Folate: 90.3 mcg
  • Calcium: 43.4 mg
  • Sodium: 17.5 mg
  • Phosphorus: 24.5 mg
  • Iron: 0 6 mg
  • Vitamin C: 8.1 mg
  • Vitamin K: 147 mcg
  • Vitamin A: 194 mcg
  • Potassium: 229 mg
  • Magnesium: 14 mg


We all know the benefits of these minerals, vitamins, and micronutrients, especially calcium, for our bone health and body growth.

Health Benefits of Romaine Lettuce

Romaine lettuce is a very commonly used lettuce in various salads. Due to its easy accessibility to most of the population, it is considered an advantageous consumable. It comes with several health benefits.

● Strengthen Bones

Romaine lettuce prevents bone loss because it is a significant source of minerals, including copper, magnesium, iron, manganese, and phosphorus. These minerals aid in growing bone mineral density. It also has a high amount of vitamin K, which enhances bone development and assists in avoiding bone damage. To decrease the risk of osteoporosis, this lettuce is most advantageous.

● Improves Heart Health

It also improves heart health as a significant volume of iron is discovered in the romaine lettuce leaves. This iron helps in boosting circulation throughout the body. It also lets our body retain more energy which increases the healing processes.

● Anti Cancer Properties

Scientists have studied the benefits of this lettuce intensively and concluded that it carries cancer prevention powers. The folate in this lettuce decreases the risk of cancer. Antioxidants and nutrients such as carotenoids prevent breast, ovarian, bladder, oral, lung, prostate, and skin cancers.

● Improves Eye Health

This lettuce also prevents vision degeneration and helps retain eye health. The vitamin A present in the lettuce contains eye conditions such as cataracts. Also, the beta-carotene present may help prevent a disease called macular degeneration. Beta-carotene turns into vitamin A, which fights the retina’s oxidative strain; hence it can prevent macular degeneration and cataracts.  

● Healthy Baby Development

The romaine lettuce can also avoid birth failings and guarantees a safe and healthy pregnancy. It also prevents neural tube defects and induces the healthy development of the fetus’s heart and face. One must be well informed of this lettuce’s nutritional composition and benefits, which is helpful in a safe pregnancy. This can be advantageous for the health of the mother and the baby.

Nutrition Facts

Calorie Information(Per 35 g) . .
Nutritional components Amount in grams Amount in % DV
Protein 0.48 g 1%
Total Fat 0.052 g 0%
Saturated fat 0.007 g 0%
Fibers 0.46 g 2%
Sugars 0.27 g
Total Carbohydrates 1. 00 g 0%
Vitamin 3.2 mg 4%
Calcium 12.60 mg
Phosphorous 10.15 mg 1%

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