The Nutritional Benefits of Romaine Lettuce and Romaine Hearts

The Nutritional Benefits of Romaine Lettuce

Romaine lettuce has grown increasingly popular over the years for its crisp texture and versatility. Often referred to as cos lettuce, this vitamin-rich leafy green adds tasty crunch to sandwiches, nutrient-packed bulk to salads, and a low-calorie base for healthy sides and main dishes alike.

With its high water content and low calorie density, romaine lettuce provides an excellent foundation for any low-calorie diet. But how many calories are actually in romaine? What are its other nutritional benefits? And how does the romaine heart compare to outer leaves when counting calories?

Calorie Count of Romaine Lettuce Leaves

Romaine lettuce contains only 8 calories per cup of chopped leaves. The leaves are nearly 96 percent water, making their calorie density extremely low. This contributes bulk and satiety to dishes without adding many calories.

When separating a head of romaine into individual leaves, you'll find the innermost romaine heart leaves contain slightly more calories than outer leaves. However, we're still only talking about 9-10 calories per cup of chopped heart leaves versus 7-8 calories for the outer leaves.

Other Key Nutrients in Romaine Lettuce

In addition to being low-calorie, romaine lettuce packs a nutritious punch:

• High in vitamin A - meets 64% DV per cup
• Great source of vitamin K - meeting 97% DV per cup
• Good source of folate and vitamin C
• Contains trace minerals like potassium, manganese, and molybdenum
• High in antioxidants like kaempferol

Romaine is also a source of protein, providing around 1 gram per cup of leaves. Though small in quantity, this protein is complete, meaning it provides all nine essential amino acids our bodies cannot make.

Comparing Romaine Types and Parts

When browsing the produce section, you may notice several varieties of romaine lettuces. You can also choose to purchase whole heads or pre-cut romaine pieces.

Common Romaine Lettuce Types

Some common romaine types include:

• Green leaf romaine - Most common variety. Broad, flat, curly green leaves.
• Red leaf romaine - Green leaves with hints of red. Mainly aesthetic differences.
• Romaine hearts - Comprised only of the tender inner leaves. More perishable.
• Little gem romaine - Mini version with soft green leaves. Sweeter taste.

In terms of nutrition, most romaine varieties are quite similar. However, richer green color indicates more chlorophyll, vitamins, and antioxidants. So greener leaves signal greater micronutrient content.

Pre-Cut Versus Whole Heads

You can also choose between:

• Whole romaine heads
• Pre-cut romaine pieces

Again, pre-cut and whole heads provide very comparable nutrition. However, pre-cut greens tend to perish faster with more cut surfaces exposed to air.

Whole romaine heads also enable you to harvest outer leaves over time while preserving the tender romaine heart. So whole heads may prove more economical depending on your household size and consumption rate.

Romaine Heart Nutrition

While all parts of a romaine head provide very low-calorie nutrition, some key differences exist between inner hearts and outer leaves:

• Tender hearts contain slightly more calories and carbs
• Hearts also provide a touch more protein and sugar
• Outer leaves contain more fiber
• However, all leaves deliver similar vitamins and minerals

Due to its tenderness, many prefer using the flavorful romaine heart raw in salads and sandwiches. Just trim away any bruised outer leaves first.

Health Benefits of Romaine Lettuce

With its rich nutrient content and low calorie density, incorporating more romaine lettuce into your diet can provide the following health perks:

Helps Control Calories

Substituting higher-calorie components with low-calorie, high-volume romaine lettuce allows you to eat generous portions while controlling calories and hunger.

Provides Hydration

The high water content in romaine also helps hydrate the body and maintain regularity.

Supports Heart Health

Romaine lettuce contains potassium and folate, both nutrients linked to reducing high blood pressure and heart disease risk.

Boosts Immunity

Vitamins A, C, and antioxidants like flavonoids within romaine improve immune function and help fight infection.

Builds Strong Bones

Vitamin K, manganese, and other trace minerals found in romaine lettuce help maintain bone mineral density.

Promotes Healthy Skin, Hair, and Eyes

The vitamin A in just one cup of romaine lettuce meets over 50% of our daily needs for maintaining vision, cell turnover, and more.

How to Select, Store, and Serve Romaine

Improper storage causes leafy greens like romaine to spoil rapidly. Follow these tips for selecting, washing, storing, and incorporating romaine for maximum freshness and nutrition:

Picking Romaine at the Store

• See vibrant, rich green coloration
• Avoid brown, wilted, or slimy leaves
• For whole heads, pass on puffy heads

Washing Romaine After Buying

• Trim away any damaged outer leaves
• Rinse leaves thoroughly under cool water
• Gently shake off moisture
• Dry using a salad spinner or blotting with cloth or paper towels

Storing Romaine

For maximum shelf life:

• Place dry leaves in perforated plastic bag
• Remove as much air as possible
• Refrigerate for 5-7 days maximum

Enjoying Romaine

• Raw in salads and wraps
• Sauteed or grilled
• Stir fried
• Added to soups and hot dishes at the end

Experiment with combining flavorful ingredients like nuts, fruits, plant-based proteins, citrus, herbs, and tangy dressings with mild tasting romaine. This prevents valuable nutrients from being destroyed by heat while contrasting nicely with the crisp lettuce.

Regardless of whether you choose the tender heart or crunchy outer leaves, romaine lettuce presents a low-calorie way to boost nutrition in recipes spanning breakfast, lunch, dinner, snacks, sides, appetizers, and more.

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.