Lettuce (Cos or Romaine, Raw)
Romaine lettuce, also known as cos lettuce, is a vibrant and nutritious leafy green that adds a refreshing crunch to any dish. Often favored for its crisp texture and slightly bitter flavor, it is a versatile ingredient used in salads, sandwiches, wraps, and as a garnish for various cuisines. Rich in essential vitamins and minerals, lettuce not only provides a low-calorie option for meal preparation but also contributes valuable nutrients that support overall health.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 17 kcal |
| Protein | 1.23 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 3.29 g |
| Dietary Fiber | 2.1 g |
| Sugars | 1.19 g |
| Calcium | 33 mg |
| Iron | 0.97 mg |
| Magnesium | 14 mg |
| Phosphorus | 30 mg |
| Potassium | 247 mg |
| Sodium | 8 mg |
| Zinc | 0.23 mg |
| Copper | 48 mcg |
| Manganese | 0.155 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 4.0 mg |
| Thiamine (Vitamin B1) | 0.072 mg |
| Riboflavin (Vitamin B2) | 0.067 mg |
| Niacin (Vitamin B3) | 0.313 mg |
| Vitamin B6 | 0.074 mg |
| Folate (Vitamin B9) | 136 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 436 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Romaine lettuce is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is an excellent choice for those with allergies or sensitivities to these ingredients. However, always ensure that any dressings or added ingredients do not contain allergens if preparing pre-packaged salads or dishes.
Dietary Preferences
Romaine lettuce is ideal for a variety of dietary preferences, including:
- Vegetarian & Vegan: Naturally plant-based, making it suitable for those following vegetarian or vegan diets.
- Low Calorie: With just 17 kcal per 100g serving, it’s a fantastic choice for those following low-calorie or weight management plans.
- Gluten-Free: Naturally gluten-free, making it suitable for individuals with celiac disease or those following a gluten-free diet.
- Low-Carb & Keto-Friendly: With only 3.29 grams of carbohydrates and 2.1 grams of fiber, romaine lettuce is a low-carb option perfect for those following keto or low-carb eating plans.
- Dairy-Free: A great addition to dairy-free diets, as it contains no milk-based ingredients.
Nutritional Benefits & Health Considerations
Romaine lettuce offers a significant array of nutritional benefits that can support overall health. It is an excellent source of fiber, which promotes healthy digestion and helps to maintain steady blood sugar levels. The low calorie and high water content make it a hydrating and weight-friendly addition to meals.
This leafy green is particularly rich in vitamin A, providing more than 40% of the recommended daily intake per serving. Vitamin A is crucial for supporting eye health, immune function, and skin integrity. It also contains moderate levels of vitamin C, which acts as an antioxidant and helps in collagen production, aiding in skin health and immune support.
Romaine lettuce provides essential minerals like potassium, which helps regulate blood pressure, and calcium and iron, which support bone health and red blood cell production, respectively. Additionally, romaine lettuce is a good source of folate, a B vitamin that is important for cell growth and metabolism, especially during pregnancy.
The relatively small amount of sodium (8 mg per 100g) makes it a great choice for those watching their salt intake, particularly individuals with high blood pressure or those following a heart-healthy diet.
Usage & Recipe Ideas
Romaine lettuce is incredibly versatile in the kitchen. It can be used in a wide variety of recipes, from fresh salads to light wraps. Try it as the base for a classic Caesar salad, a refreshing Greek salad, or a vegetarian wrap filled with hummus, veggies, and avocado.
If you’re looking for something a little different, consider using romaine leaves as a substitute for traditional tortillas in lettuce wraps. These make for a crunchy, low-carb alternative to sandwich bread or wraps. You can fill them with grilled chicken, shrimp, or tofu, along with your favorite veggies and a drizzle of dressing.
For a simple yet satisfying snack, enjoy romaine lettuce leaves topped with your choice of protein (such as grilled chicken or tuna), a squeeze of lemon, and a sprinkle of herbs.
Conclusion
Romaine lettuce is a healthy, low-calorie vegetable that can enhance the flavor and nutritional value of your meals. Whether you’re enjoying it as a main ingredient in a salad or using it as a crunchy wrap, romaine lettuce offers a variety of health benefits while being incredibly easy to incorporate into your daily diet. Rich in essential vitamins and minerals, this leafy green is an excellent choice for anyone looking to add more vegetables to their meals or simply enjoy a refreshing, hydrating snack.
So next time you’re preparing a meal, remember to reach for a fresh head of romaine lettuce — your body will thank you for it!
