Vegetable

Romaine Lettuce

Health
ScoreA+

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.

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Why Romaine Lettuce scores 95

Nutrient density34

Protein quality11

Fiber content10

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 73%Vitamin A 41%Folate 29%Vitamin B6 7.1%Manganese 5.7%

Nutrition

per_100g

Calories

1.2g

Protein

3.3g

Carbs

0.3g

Fat

2.1g

Fiber

Health benefits

Supports bone health and cardiovascular function through vitamin K-dependent proteins

strong evidence

Vitamin K activates osteocalcin and matrix Gla-protein, essential for bone mineralization and prevention of arterial calcification

Reduces oxidative stress and supports anti-inflammatory status

moderate evidence

Polyphenols (quercetin, caffeic acid) and vitamin C scavenge free radicals and inhibit NF-κB inflammatory pathways

Supports cognitive and eye health through lutein and zeaxanthin accumulation

moderate evidence

Carotenoids 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 folate

strong evidence

Folate serves as a methyl donor for DNA methylation, homocysteine regulation, and neurotransmitter synthesis

Supports healthy gut microbiota diversity through insoluble fiber and polyphenol substrates

moderate evidence

Fiber and polyphenols serve as prebiotics, selectively feeding beneficial Bacteroidetes and Faecalibacterium species

Pairs well 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

Practical tips

·Best 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
·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
·Consume romaine raw in salads rather than cooked to preserve heat-sensitive vitamin C and optimize polyphenol bioavailability
·Select darker outer leaves over pale inner leaves; outer leaves contain 5-10x higher polyphenol and lutein concentrations
·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