When we think of greens, kale and spinach might be the first things that come to mind. Dark leafy greens, like kale and spinach, have a reputation for being rich in nutrients and having several health benefits. We might view lettuce, like romaine, as only a vegetable for salads. And considering its watery crunch and mild flavor, we might underestimate its nutritional quality.
Here we take a deep dive into what romaine lettuce is, romaine lettuce nutrition and a few reasons why you may want to include more in your meals.
How to Store Lettuce So It Stays Crisp and Fresh
What Is Romaine Lettuce?
According to the USDA, the average American eats 12.5 pounds of romaine and leaf (like red and green leaf) lettuce each year. You've probably used romaine lettuce in Caesar salads, chopped salads, wedge salads and more.
Romaine lettuce leaves are green in color, and fade to a white stalk with a green tint in the center of each leaf. The leaves also offer a neutral flavor, with a slight bitterness at the bottom, giving a distinctive flavor profile. Aside from the green romaine we commonly see in grocery stores, romaine lettuce also comes in the red variety, with a blend of green at the stalk and a reddish-purple leafy top.
Romaine Lettuce Health Benefits
Like other leafy greens, romaine lettuce is nutritious, with several health benefits.
Supports Bone Health
This crispy, crunchy vegetable is an excellent source of vitamin K, an essential nutrient for blood clotting, wound healing and supporting bone health. And while similar in nutrients to iceberg lettuce, romaine has a bit more folate and vitamin K. To get the most bang for your buck, try pairing romaine lettuce with other food sources of vitamin K like broccoli, beans, pine nuts, carrots or pumpkin.
Promotes Eye and Skin Health
Surprisingly, romaine lettuce boasts a vitamin A content comparable to spinach for the same serving size. This is partly because romaine lettuce heads grow in a way that keeps their leaves more open and exposed to the sun, allowing them to synthesize more vitamin A precursors, called carotenoids, than other lettuce varieties, per a 2022 article in Antioxidants. According to the National Institutes of Health (NIH), vitamin A is important for keeping our immune system, eyes and skin healthy.
Good Source of Folate
Romaine lettuce is also a good source of folate. According to the NIH, folate is a vital nutrient for a healthy heart, preventing anemia and lowering the risk of some types of birth defects in early pregnancy. Romaine has a comparable folate content to raw spinach and avocados, making it one of the most potent food sources of the nutrient.
Rich in Antioxidants
In addition to the essential nutrients, romaine lettuce is rich in a range of antioxidants that might help decrease the risk of inflammation, heart disease, diabetes and some types of cancers, according to the same article in Antioxidants. Specifically, the pigment lutein is an antioxidant found in romaine lettuce. Like vitamin A, lutein is important for promoting eye health and reducing the risk of age-related vision loss.
Moreover, red romaine lettuce has a greater concentration of anthocyanins, which gives the leaves their reddish-purple hue, per a 2021 study in Food Chemistry. These antioxidant molecules are also widely studied for their potential benefits in supporting heart health, urinary health and the immune system, and for reducing the risk of Parkinson's and Alzheimer's diseases.
Romaine Lettuce Nutrition
According to the USDA, 1 cup (47 grams) of shredded romaine lettuce provides:
- Calories: 8
- Total Carbohydrates: 1.6 g
- Dietary Fiber: 1 g
- Added Sugars: 0 g
- Protein: 0.6 g
- Total Fat: 0 g
- Sodium: 8 mg
- Folate: 64 mcg (16% Daily Value)
- Vitamin A: 205 mcg (22% DV)
- Vitamin K: 48 mcg (40% DV)
Potential Drawbacks of Romaine Lettuce
While romaine lettuce is a nutritious vegetable, there are a few food-safety concerns worth considering.
Risk of Food Poisoning
Uncooked leafy greens, like romaine lettuce, could potentially be contaminated by bacteria, such as E. coli and Salmonella, per the Centers for Disease Control and Prevention (CDC). These harmful bacteria can stick to the surface of the leaves or get inside the lettuce.
If the raw produce is not safely handled, it may put you at risk of getting sick. Case in point: According to the CDC, in 2018, there was a multi-state outbreak of E.coli found in romaine lettuce that infected more than 200 people.
While anyone can potentially get food poisoning, certain groups are at a higher risk for more serious symptoms, including older adults, young children, pregnant women and those with a compromised immune system.
To ensure that your head of romaine lettuce is safe to eat, follow the CDC's safe food-handling tips, including:
- Wash your hands before handling food for 20 seconds with soap and water
- Remove bruised and torn leaves
- Wash leafy greens under cold running water
- Remove any visible dirt by gently rubbing the leaves
How to Enjoy Romaine Lettuce
You can enjoy romaine lettuce in our Chicken Caesar Salad, toss the leaves with our cucumber herb vinaigrette or pair them with other ingredients such as grapefruit and shrimp. The crunchy leaves are a great addition to sandwiches and wraps.
This crisp, crunchy leafy green is good for more than just a Leafy Green Salad. The large leaf pieces are a great alternative to wraps, like in our Taco Lettuce Wraps recipe.
Like spinach and kale, romaine lettuce can also be eaten cooked. Drizzle it lightly with olive oil and place its on the grill for the savory char flavor. Top them up with our avocado-lime dressing for a different eating experience.
Romaine lettuce could also be added to stir-fries and soups, but make sure it is the last ingredient to add, so the leaves do not completely wilt and make the dish soggy.
Bottom Line
Romaine lettuce is a nutritious leafy green that offers numerous potential health benefits. It is packed with nutrients, and eating it might help decrease the risk of chronic diseases. Browse our healthy lettuce recipes to discover the endless ways of enjoying this crispy and crunchy vegetable.
