Romaine lettuce is one of the most popular salad greens, known for its crisp texture and mild flavor. You’ll find it in salads, wraps, and all sorts of other dishes, providing a refreshing crunch.
So, just how many romaine lettuce calories are you getting in that salad? We break down the calorie count and the nutritional benefits of this leafy green to help you make informed food choices.
How many calories are in romaine lettuce?
Romaine lettuce is a very low-calorie food.
- A cup of shredded romaine lettuce has about 8 calories.
- One leaf of romaine has less than 5 calories.
This makes romaine a great option for people who want to lose weight or eat more vegetables without adding a lot of calories to their diet.
For comparison, other vegetables have more calories per cup:
- Celery: 14 calories
- Cucumber: 16 calories
- Bell pepper: 30 calories
Nutritional benefits of romaine lettuce
Romaine lettuce has more to offer than just low calories. It’s packed with vitamins and other nutrients that are essential for good health.
Vitamins
Romaine is a good source of several essential vitamins, including:
- Vitamin K: Plays a key role in blood clotting and bone health. Just one cup provides about 40% of the recommended daily value.
- Vitamin A: Supports healthy eyes, skin, and hair. You’ll get about 20% of your daily needs from one cup.
- Vitamin C: Supports your immune system.
Minerals and other nutrients
You’ll also find essential minerals and beneficial compounds like these in romaine lettuce:
- Folate: Crucial for a healthy pregnancy and for producing red blood cells. One cup gives you about 16% of what you need each day.
- Fiber: Keeps your digestive system running smoothly. There’s about 1 gram of fiber in each cup.
- Beta-carotene: An antioxidant that your body converts into vitamin A.
- Calcium, potassium, and magnesium: All found in romaine lettuce.
Romaine Lettuce vs. Spinach: What’s Healthier?
Both romaine and spinach are good for you, but they offer different benefits. For example:
- Spinach has three times more vitamin K than romaine.
- Romaine has about 50 percent more vitamin A.
- Spinach has roughly twice the iron.
- Spinach contains more than four times the vitamin C.
Romaine and spinach have similar amounts of folate. Romaine has more fiber.
The best strategy is to eat a mix of greens. Try combining romaine and spinach or switching between them to maximize your nutrition.
Key Takeaways
Romaine lettuce is a nutritional powerhouse that’s also low in calories. All those vitamins and minerals, combined with the low calorie count, make romaine a great choice if you’re managing your weight or want to eat healthier.
Enjoy romaine in salads and wraps, or use it to add some satisfying crunch to your favorite meals.