Romaine Lettuce
Romaine lettuce is a nutrient-dense leafy green rich in vitamins K, C, and folate, with minimal calories and a high water content that supports hydration and satiety.
Variants (2)
Nutrition Β· per ~85 g serving Β· β ΒΎ cup chopped
- Vitamin K87.1 mcg73% DV
- Vitamin A370.6 mcg41% DV
- Folate115.6 mcg29% DV
- Vitamin C3.4 mg4% DV
- Manganese0.13 mg6% DV
- Potassium209.9 mg4% DV
- Sugars1.0 g
- Lutein & Zeaxanthin~5.1 mg
- Carotenoids~5.1 mg
- Quercetin~13 mg
- Inulin / Prebiotic fibre~2.5 g
- Polyphenols~128 mg
Score Β· 91/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin K85% DV
- Vitamin A48% DV
- Folate34% DV
- Manganese7% DV
- Potassium5% DV
Overview
Romaine lettuce (Lactuca sativa var. longifolia) originated in the Mediterranean region and has been cultivated for centuries. As a cruciferous relative with dense nutrient concentration, romaine provides exceptional micronutrient density with only 15 calories per 100g. It is particularly rich in vitamin K (essential for bone mineralization and cardiovascular health), folate (crucial for methylation cycles and cognitive function), and vitamin C (a potent antioxidant). Romaine contains polyphenols including quercetin and caffeic acid, which exhibit anti-inflammatory properties documented in aging research. The high fiber-to-calorie ratio supports healthy gut microbiota composition and metabolic function. Its bioavailable lutein and zeaxanthin support macular and cognitive health. For longevity-focused individuals, romaine's nutrient density with minimal caloric burden makes it ideal for caloric restriction and intermittent fasting protocols. The crisp texture and mild flavor make it a versatile base for nutrient-stacking meals.
Health Benefits (5)
- Supports bone health and cardiovascular function through vitamin K-dependent proteinsstrongVitamin K activates osteocalcin and matrix Gla-protein, essential for bone mineralization and prevention of arterial calcification
- Reduces oxidative stress and supports anti-inflammatory statusmoderatePolyphenols (quercetin, caffeic acid) and vitamin C scavenge free radicals and inhibit NF-ΞΊB inflammatory pathways
- Supports cognitive and eye health through lutein and zeaxanthin accumulationmoderateCarotenoids cross the blood-brain barrier and deposit in neural tissue and macula, protecting against age-related degeneration
- Promotes healthy methylation and one-carbon metabolism via folatestrongFolate serves as a methyl donor for DNA methylation, homocysteine regulation, and neurotransmitter synthesis
- Supports healthy gut microbiota diversity through insoluble fiber and polyphenol substratesmoderateFiber and polyphenols serve as prebiotics, selectively feeding beneficial Bacteroidetes and Faecalibacterium species
Food Pairings
- Β·Pair with extra virgin olive oil because fat-soluble vitamins (K, lutein, zeaxanthin) require lipid vehicles for intestinal absorption and transport
- Β·Combine with cruciferous vegetables (broccoli, Brussels sprouts) because synergistic polyphenols enhance total antioxidant capacity and glucosinolate bioavailability
- Β·Add fermented foods (sauerkraut, kimchi, tempeh) because probiotics enhance folate and vitamin K2 synthesis in the gut microbiota
- Β·Pair with citrus or tomato because vitamin C enhances non-heme iron absorption from romaine and other plant sources
Practical Tips
- Β·Store unwashed romaine in a breathable container with paper towels to maintain crispness for 7-10 days; wash only before consumption to minimize polyphenol oxidation
- Β·Consume romaine raw in salads rather than cooked to preserve heat-sensitive vitamin C and optimize polyphenol bioavailability
- Β·Select darker outer leaves over pale inner leaves; outer leaves contain 5-10x higher polyphenol and lutein concentrations
- Β·Incorporate 1-2 cups daily as a low-calorie, high-nutrient-density base for nutrient stacking; pairs well with protein and healthy fats for satiety and meal completion
Optimal Timing
Romaine's minimal caloric and carbohydrate burden makes it suitable for any time of day or fasting state; midday and evening consumption supports satiety without disrupting metabolic clarity
May be consumed during fasting windows if uncooked and unadorned (zero calories). Optimal when paired with meals containing fat and protein for maximal micronutrient absorption and glycemic stability.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
PerΒ 100Β g of the default form. Bars show how much higher or lower romaine lettuce is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about romaine lettuce
What is romaine lettuce?
Romaine Lettuce is classified as a vegetable. Romaine lettuce is a nutrient-dense leafy green rich in vitamins K, C, and folate, with minimal calories and a high water content that supports hydration and satiety.
Is romaine lettuce healthy?
Romaine Lettuce scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin A, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is romaine lettuce high in protein?
Not particularly. A 85 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Is romaine lettuce high in fiber?
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in romaine lettuce?
In a 85 g serving, romaine lettuce is highest in Vitamin K (~73% DV), Vitamin A (~41% DV), Folate (~29% DV).
Is romaine lettuce keto-friendly?
Yes β it fits comfortably in most keto plans. A 85 g serving has about 1 g of net carbs (2.8 g total minus 1.8 g fiber).
When is the best time to eat romaine lettuce?
Best any time of day. Romaine's minimal caloric and carbohydrate burden makes it suitable for any time of day or fasting state; midday and evening consumption supports satiety without disrupting metabolic clarity
How much romaine lettuce should I eat?
A typical serving is around 85 g (~14 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating romaine lettuce alongside several other vegetable sources.
What pairs well with romaine lettuce?
Romaine Lettuce pairs nicely with: Pair with extra virgin olive oil because fat-soluble vitamins (K, lutein, zeaxanthin) require lipid vehicles for intestinal absorption and transport; Combine with cruciferous vegetables (broccoli, Brussels sprouts) because synergistic polyphenols enhance total antioxidant capacity and glucosinolate bioavailability; Add fermented foods (sauerkraut, kimchi, tempeh) because probiotics enhance folate and vitamin K2 synthesis in the gut microbiota; Pair with citrus or tomato because vitamin C enhances non-heme iron absorption from romaine and other plant sources.
Supplements that mirror Romaine Lettuce's nutrient profile
Encyclopedia entries that supply the same signature nutrients romaine lettuce contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Romaine Lettuce
These are the nutrients romaine lettucecontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.