How Many Calories in 2 Cups of Romaine Lettuce? Nutrition Facts

The Nutritional Value of Romaine Lettuce

Romaine lettuce has become one of the most popular salad greens thanks to its crisp texture and versatility. But besides being tasty and refreshing, romaine lettuce also packs some impressive nutritional value.

Calories and Macronutrients

One of the biggest appeals of romaine lettuce is that it is very low in calories, making it an excellent addition to a healthy weight loss diet. So just how many calories are in 2 cups of shredded romaine lettuce?

Two cups of shredded romaine contain:

• 16 calories
• 3 grams carbohydrate
• 1 gram protein
• 0 grams fat

With just 16 calories per 2 cup serving, romaine gets almost all of its calories from carbohydrates. It has virtually no fat or protein. The calorie count is one reason why romaine makes such a great base for salads and healthy sides.

Fiber

Romaine lettuce is also a good source of dietary fiber. Two cups provide 2 grams of fiber. This accounts for 6-8% of the daily recommended intake.

Fiber plays many important roles in the body. It helps regulate digestion, promotes heart health, stabilizes blood sugar levels, aids in achieving a healthy weight, and more.

Vitamins and Minerals

In addition to being low calorie and high fiber, romaine lettuce contains a variety of micronutrients as well.

Some of the vitamins and minerals found in 2 cups of shredded romaine lettuce include:

• Vitamin K: 72% DV
• Vitamin A: 29% DV
• Folate: 14% DV
• Potassium: 5% DV

Romaine is especially high in vitamins A and K. Vitamin A supports eye health and vision. Vitamin K plays a major role in blood clotting and bone health.

The Health Benefits of Romaine Lettuce

With its stellar nutritional profile, incorporating more romaine lettuce into your diet can provide some great health perks. Here is a look at some of the top benefits this popular salad green has to offer.

Supports Heart Health

Eating more romaine lettuce could be good news for your heart. Several nutrients found in romaine have been shown to support better cardiovascular health.

For starters, romaine lettuce is high in folate and potassium. Folate helps lower levels of homocysteine, an amino acid linked to an increased risk of heart disease. Potassium supports healthy blood pressure levels which also protects heart health.

Additionally, the fiber found in romaine may help lower LDL (bad) cholesterol levels as well. Less LDL cholesterol means less plaque buildup in the arteries.

Bolsters Immune Function

Don’t underestimate the power of produce to give your immune system a leg up. Fruits and veggies like romaine lettuce are loaded with antioxidants, vitamins, and minerals to help keep your immune system strong.

One study found that leafy green vegetables help improve antioxidant status and immune function. Participants also reported feeling healthier and more energetic.

Vitamins A, C, and E in romaine work to neutralize free radicals and prevent inflammation from damaging cells.

Supports Digestive Health

Keeping your digestive system happy is key for overall good health. The nutrients and fiber in romaine lettuce could translate to better digestive wellbeing.

Fiber moves through the intestines undigested, adding bulk to stools and promoting regular bowel movements. This can help prevent issues like constipation and diarrhea.

Additionally, the water content in lettuce keeps you hydrated to support digestion and prevent discomfort symptoms.

Helps With Weight Control

If you're aiming to drop some pounds, lettuce deserves some space on your plate. Romaine is low in calories yet high volume, meaning you can eat a large portion to feel satisfied without overdoing it on calories.

The fiber in romaine also helps with weight management by promoting fullness and curbing cravings. Studies show higher fiber intakes are associated with lower body weight.

Add romaine lettuce to sandwiches, burgers, tacos, and more for a low-calorie swap.

Tips for Selecting and Storing Romaine Lettuce

Taking a little care when shopping for and storing your romaine will help you enjoy it at peak freshness.

Choosing Romaine Lettuce

When selecting heads of romaine at the grocery store, look for lettuce with crisp, bright green leaves. Avoid any browning, wilting, or sliminess.

For pre-packaged salads, check the expiration date and give the bag a sniff test. Pass on any with an off putting odor.

Storing Romaine Lettuce

Proper storage is key for keeping romaine garden-fresh. After purchasing, snap off the bottom of the stem and stand the head of lettuce upright in a cup of water in the refrigerator.

Change the water daily. This trick allows the lettuce to stay hydrated and help it last up to two weeks.

Pre-washed bagged lettuce should be drained of excess moisture before refrigerating in its original bag. Use within 5-7 days for best quality.

Creative Ways to Enjoy Romaine Lettuce

From simple side salads to hearty main dishes, romaine lettuce can add volume, nutrients, and texture to all types of recipes. Here are some tasty ways to use up this versatile green:

Romaine Salad Recipes

• Chopped Greek salad with feta, olives, tomato, onion, and cucumber
• BLT salad with bacon, tomato, avocado, and ranch dressing
• Southwest chicken salad with black beans, corn, chicken, avocado, tortilla strips, and chipotle dressing

Lettuce Wrap Recipes

• Buffalo chicken lettuce wraps
• Asian chicken lettuce wraps with hoisin and fresh veggies
• Sloppy joe lettuce wraps

Taco Recipes Using Romaine

• Fish tacos with grilled tilapia, shredded lettuce, pico de gallo
• Korean beef tacos with lettuce, kimchi, and spicy mayo
• Veggie tacos with roasted sweet potato, black beans, avocado, lettuce, and cilantro lime dressing

However you choose to enjoy it, romaine lettuce makes the perfect base for endless quick, healthy, and tasty creations!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.