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Fruit & vegetables

Romaine lettuce

Romaine lettuce nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
17kcal
72 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.2 g
2% RI*
Carbohydrates3.3 g
1% RI*
Fat0.3 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre2.1 g
8% RI*
Sugars1.2 g
1% RI*

Vitamins

Vitamin C4.0 mg
5% RI*
Vitamin E0.1 mg
1% RI*
Vitamin K102.5 µg
100% RI*
Vitamin B60.1 mg
5% RI*
Folate136.0 µg
68% RI*

Minerals

Calcium33.0 mg
4% RI*
Iron1.0 mg
7% RI*
Magnesium14.0 mg
4% RI*
Phosphorus30.0 mg
4% RI*
Potassium247.0 mg
12% RI*
Sodium8.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind romaine lettuce

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 2.1 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Is rich in vitamin K (102.5 µg per 100 g), which supports normal blood clotting and bone health.
  • Contributes folate (136 µg per 100 g), needed for normal cell division and blood formation.
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THE DOWNSIDE

What to keep in mind

  • Its high vitamin K content can affect warfarin treatment; intake should be kept consistent rather than suddenly changed.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.