Vegetables
Romaine lettuce
Nutrition facts
Serving: 2 cups (95 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Protein | 1.1 g | |
| Carbs | 3.1 g | |
| Fibre | 2 g | 7 % |
| Sugars | 1.1 g | 1 % |
| Fat | 0.3 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 8 mg | 0 % |
| Vitamin K | 97 µg | 81 % |
| Vitamin A | 414 µg | 46 % |
| Folate | 129 µg | 32 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Its vitamin A (46% for two cups) is beta-carotene, absorbed only if there is some fat at the same meal: with a fat-free dressing, carotenoid absorption from a salad is negligible (Brown et al., 2004).
- Romaine contains more than ten times the vitamin A of iceberg lettuce by weight (436 versus 25 µg per 100 g, USDA); the darker outer leaves carry more than the pale heart.
Preparation
Served with a dressing that contains oil, or with avocado, nuts or cheese, the salad delivers its carotenoids; without fat at the meal, almost none is absorbed.
To mention to a professional
- If you take warfarin, keep your romaine intake steady from week to week rather than cutting it out, and mention it to your professional.
- Romaine has been linked to E. coli O157 outbreaks in Canada and the United States (2018); rinsing under running water reduces but does not eliminate that risk, which matters more during pregnancy or if your immunity is weakened.
Sources
- Lettuce, cos or romaine, raw
- USDA FoodData Central, SR Legacy (romaine and iceberg)
- Brown et al., 2004 (salad dressing and carotenoid absorption)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Public Health Agency of Canada, E. coli outbreak notice linked to romaine lettuce (2018)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.