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TOPIC: 10 Surpising Nutritional Facts about Romaine Lettuce!

 
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January 24, 2013 6:56 PM
I used to never eat salads because I only like romaine lettuce, tomatoes, cucumbers, cheese, meat and dressing in my salads; plus all the dressing had way to many calories especially I like LOTS of dressing. I recently starting eating salads because I found amazing healthy low cal dressing from my bfs work, but I thought the only nutrition I was getting from my salad was everything except romaine lettuce! People used to always say that romaine and iceberg lettuce didnt have much nutrition because of so little calories-people called them empty calories, I would avoid it based on that belief. Well below facts have changed my views on romaine lettuce,

10 SURPRISING NUTRITIONAL FACTS ABOUT ROMAINE LETTUCE
RDA=Recommended Daily Allowance

1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also a complete protein! That means that it has all 8 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium. One head of romaine has 206mg of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin C Than An Orange. One head of romaine contains 167% RDA of vitamin C while an average sized orange contains only 92%.

5 – Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

8 – Rich Source of vitamin A (as beta-carotene) and K. As with most leafy greens, romaine is super rich in beta-carotene with 1817% RDA per head and has 535% RDA of vitamin K.

9 – Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

10 – Mineral-Rich. Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

http://www.incrediblesmoothies.com/nutrition/10-surprising-nutrition-facts-about-romaine-lettuce/
  9632683
January 24, 2013 6:57 PM
Sorry for any misspellings!
  9632683
January 24, 2013 6:58 PM
It's not really surprising at all. In fact, it's been known for some time that Romaine is far superior to Iceberg, which would explain the price difference.
January 24, 2013 7:02 PM
I was not comparing the two, I just did not know romaine lettuce was so awesome and had all this stuff, ice berg lettuce actually has lots of good stuff too, but much much less of course-the greener the healthier. I just never thought lettuce of all things would be this healthy!
  9632683
January 24, 2013 7:10 PM
QUOTE:

I used to never eat salads because I only like romaine lettuce, tomatoes, cucumbers, cheese, meat and dressing in my salads; plus all the dressing had way to many calories especially I like LOTS of dressing. I recently starting eating salads because I found amazing healthy low cal dressing from my bfs work, but I thought the only nutrition I was getting from my salad was everything except romaine lettuce! People used to always say that romaine and iceberg lettuce didnt have much nutrition because of so little calories-people called them empty calories, I would avoid it based on that belief. Well below facts have changed my views on romaine lettuce,

10 SURPRISING NUTRITIONAL FACTS ABOUT ROMAINE LETTUCE
RDA=Recommended Daily Allowance

1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also a complete protein! That means that it has all 8 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium. One head of romaine has 206mg of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin C Than An Orange. One head of romaine contains 167% RDA of vitamin C while an average sized orange contains only 92%.

5 – Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

8 – Rich Source of vitamin A (as beta-carotene) and K. As with most leafy greens, romaine is super rich in beta-carotene with 1817% RDA per head and has 535% RDA of vitamin K.

9 – Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

10 – Mineral-Rich. Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

http://www.incrediblesmoothies.com/nutrition/10-surprising-nutrition-facts-about-romaine-lettuce/
Thank You for sharing that flowerforyou I gave up iceberg years ago for Romaine, I heard it had more nutrients, plus I think A lot more flavor. I did not know however, just how much noway Great information happy
  33668832
January 24, 2013 7:13 PM
QUOTE:

I was not comparing the two, I just did not know romaine lettuce was so awesome and had all this stuff, ice berg lettuce actually has lots of good stuff too, but much much less of course-the greener the healthier. I just never thought lettuce of all things would be this healthy!


I got ya'. My post was more of a 'woohooo useless information' post. :)

It is pretty interesting how many nutrients are in there, when you consider how little food energy is actually in lettuce in general.
January 24, 2013 7:14 PM
I wonder if I could grow this in my garden this summer
  4849970
January 24, 2013 7:15 PM
Same here, I gave up iceberg and now only get romaine, it sure does taste way better! I have salads every night now, I never realized how many amazing nutrients it had! I feel prouder to eat it now, lol
Edited by StazzyBoo On January 24, 2013 7:15 PM
  9632683
January 24, 2013 7:17 PM
This is great! I had no idea and this is a good reason to switch! Thank you :)
Edited by emilyc85 On January 24, 2013 7:17 PM
  9026357
January 24, 2013 7:18 PM
Lettuce is very easy to grow and I was surprised at how much better it tastes too. :D
  7126702
January 24, 2013 7:23 PM
I love Romaine lettuce. I like to add it to my spring mix - half and half. It adds a nice crunch and tastes wonderful.
  8388906
January 24, 2013 7:33 PM
QUOTE:

Lettuce is very easy to grow and I was surprised at how much better it tastes too. :D


One day when I have a house I am going to plant some!
  9632683
January 24, 2013 7:58 PM
Romaine lettuce is easy to grow and I have grown it quite a few times. The thing to remember is when it get to be a nice shape and size, tie it up (not too tight) with string around the middle. That makes it keep its tight shape. I think it protects the heart of it as well and then you can leave them in the garden a little longer while you eat them one by one.
Thanks for posting the nutritional info about them. I knew about the iron and minerals but didnt know about the other things. I love Romaine lettuce, with a little sprinkle of "Mrs Dash" spice on it and some flaked tuna. Cant stand caeser salads with the dressing though.
  34475071
January 24, 2013 8:46 PM
This is the only green thing I can get my boyfriend to eat. I love romaine. Hope theres not bad frost like there was the other year.
  17474508
January 24, 2013 8:47 PM
cool! Thanks for posting. I love romaine :)
January 24, 2013 8:56 PM
I love romaine but I doubted this was accurate - looked it up and you're right! I had some yesterday and I noticed a smaller portion still had a couple grams of protein, but I didn't realize all the other benefits. I am always looking for good sources of potassium in particular, I never get to the 3500g recommended amount - the source I checked said that one head of romaine (626g) actually has 44% of the RDA.

Of course, I generally don't eat a whole head of lettuce in one day. I'll have to see how much you have to eat for 626g.

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2475/2

I make myself eat more spinach than I like, but now I can have more romaine. :) (Of course spinach is still awesome for you, but not as tasty in salads.) Hmmm, I'll have to compare it to kale.
Edited by cjsacto On January 24, 2013 8:59 PM
  32073829
January 25, 2013 5:28 AM
17% protein by what measure, calorie count? Romaine is 1% protein by weight. Few people eat a whole 600g head that is a very misleading serving size, if you look at the per 100g it's pretty low in all minerals and very low in omega-3 (short chain anyway not the useable long chain format). If you ate 600g of almost any wholefood you'd get a pile of nutrients. Certainly better than iceberg, but I'd still opt for baby spinach, 'anti nutrients' and all.
Edited by Firefox7275 On January 25, 2013 5:28 AM
March 25, 2013 1:34 PM
QUOTE:

17% protein by what measure, calorie count? Romaine is 1% protein by weight. Few people eat a whole 600g head that is a very misleading serving size, if you look at the per 100g it's pretty low in all minerals and very low in omega-3 (short chain anyway not the useable long chain format). If you ate 600g of almost any wholefood you'd get a pile of nutrients. Certainly better than iceberg, but I'd still opt for baby spinach, 'anti nutrients' and all.

Per 100g it has 247mg of potassium, that is about 1/9th serving of romaine lettuce head-an average lettuce head is a pound and 7oz, I eat 1 1/2 of the romaine lettuce heads when I make my salad, so that is about 2200mg of potassium, over a 2/3 of what my body needs. It's hard for me to get all my potassium, but I get most of my daily needs from my salad. I got superb cilantro lime dressing that is about 200cals for 1/2 cup, and it's made of all fresh ingredients, so I make huge salads with barely any dent of my calories and get ton of nutrition from it. I hate spinach, I try to eat brocolli and other veggies but I can't stand most leafy greens so this is by far best option for me.
Edited by StazzyBoo On March 25, 2013 1:35 PM
  9632683
March 25, 2013 1:41 PM
I love romaine and eat it every day. Spinach doesn't really absorb well raw, it's much better nutritionally when lightly steamed or sautéed.
  5978
March 25, 2013 3:19 PM
Not surprising. I used to have an iguana and that is basically all they ate. I would give them bananas and zucchini occasionally as treats, but their primary source of food was romaine.
  26937202
March 25, 2013 4:44 PM
I didn't have a CLUE, I just had some yesterday and will be SURE to start adding some to my veggie juices--THANK YOU!!!!drinker flowerforyou drinker
  17500697

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