Crunchy, fresh salads heaped with nutrition deliver a plethora of wellness incentives that is relished by one and all. Yes, Romaine lettuce is a hearty salad green that comes with an impressive profile of nutrients and is ranked higher than kale, collard greens and arugula. It is also known as cos, where the word cos refers to the name of Greek island of Cos, from where the lettuce was probably introduced. Romaine lettuce is a common salad green, and it is used in making the popular dish - Caesar salad. It goes with the scientific name Lactuca sativa L.var.longifolia and native to the Mediterranean and African countries. This green vegetable grows in a tall head of dense, durable leaves with a solid rib down the centre of each leaf. A clear fluid released from the rib when the lettuce is cut renders its typical flavour- mildly bitter, savoury, and earthy, yet neutral taste.

Since times immemorial, Romaine lettuce has held a special place in traditional and culinary practices in some regions of the globe, tracing its roots to the ancient Egyptians. It is a widely used green vegetable in Middle Eastern and Mediterranean cuisine but now it has become a staple food in other parts of the globe, mainly Europe and North America. Lettuce made its appearance in the Indian subcontinent by the British. India is the third-largest producer of this green salad vegetable in the world. It is cultivated in the cooler regions of India -Nilgiris and Bengaluru during the winter season. This popular variety of lettuce delivers umpteen number of health benefits including shedding excess kilos, augmenting cardiac health, fortifying bones, maintaining healthy skin, triggering an immune response, and enhancing digestion process and circulation.

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Romaine Lettuce Nutritional Facts

Romaine lettuce offers 8 calories, 2 grams of dietary fibre and less than 2 grams of carbohydrates per serving. It is bestowed with a wealth of essential vitamins C, K and beta carotene that converts into vitamin A in the body and minerals such as calcium, phosphorus, magnesium, copper, iron, and potassium and is naturally low in sodium. Vast reserves of nutrients in romaine lettuce play a significant role in several important bodily processes and functions. Aside from this, it also contains a fair amount of essential amino acids that promote normal growth and development. Furthermore, romaine lettuce is an excellent source of phenolic compounds such as caffeic acid and chlorogenic acid, these antioxidants lower the risk of heart disease, inflammation, and certain types of cancer.

Nutrition content in 100 grams of Romaine Lettuce, according to the USDA.

Nutrient Value

Water         94.61

Energy        17 kcal

Protein       1.23 g

Total lipid 0.3g

Carbohydrate      3.29 g

Fibre 2.1g

Calcium      33 mg

Iron   0.97 mg

Magnesium 14mg

Phosphorus 30mg       

Potassium  247mg

Sodium      8mg

Vitamin C   4 mcg

Folate         136 mcg

Choline 9.9 mg

Vitamin A  436 mcg

Carotene, beta    5226 mcg

Vitamin E   0.13 mg

Vitamin K   102.5 mcg
Harvesting Lettuce

Health Benefits of Romaine Lettuce

Fortifies Bone Health

The richness of bone-friendly nutrients in romaine lettuce includes copper, magnesium, calcium, manganese, and phosphorus, all of which support increasing bone density and maintaining optimal bone health. While being an abundant source of vitamin K, it optimizes bone growth and averts bone loss. Vast reserves of essential minerals in romaine lettuce supplement bone health and lower the risk of fractures and osteoporosis.

Augments Cardiac Health

Being intrinsically rich in iron, romaine lettuce helps in enhancing blood circulation throughout the system and averts cardiovascular disease. It is also a good source of potassium that assists in regulating blood pressure and promotes cardiac muscle functions. Regular addition of this green vegetable diminishes the bad LDL cholesterol levels and raises levels of good cholesterol. Romaine lettuce is valuable in preventing heart attacks and stroke and uplifts overall health and longevity.

Promotes Good Vision

Ample amounts of beta-carotene, vitamin A, C and other vital nutrients in romaine lettuce exhibits a positive impact on the health of the eye. Vitamin A functions to fight oxidative stress on the retina, thus averting the risk of macular degeneration and slowing down the onset of cataracts. Further, including this green veggie into the meal plan can prevent blindness as you age.

Romaine Lettuce For Healthy Skin

Romaine lettuce encompasses essential vitamins A, C that help to boost skin health and beauty. Being a rich source of vitamin C, it promotes collagen production that supports to build new skin cells and improve skin elasticity. Laden with vitamin A and C, that functions as potent antioxidant helps to neutralize free radicals and prevent healthy skin cells from oxidising, this reduces the appearance of wrinkles, age spots, and blemishes. Apart from this romaine lettuce helps in combatting acne outbreaks and rejuvenates the skin glow from deep within.

Bolsters Immune System

Being abundant in Vitamin C, romaine lettuce offers protective antioxidant actions and builds a robust immune system. While it promote the production of white blood cells, the body’s first line of defence and prevents harmful pathogens from attacking the body. Moreover, rich in vitamin A and other immune -boosting nutrients, romaine lettuce helps to support gut flora and flushes out toxins from the stomach.

Anticancer Effects

Several pieces of evidence have revealed the cancer-fighter traits of romaine lettuce. Laden with folate it is believed to lower the risk of several types of cancer. Being essentially rich in carotenoids romaine lettuce help in averting breast cancer, ovarian, bladder, oral, lung, and skin cancers. Carotenoids is credited to have anti-tumour effects that aid in the regulation of cell growth and prevent formation of tumour cell.

Also Read: Collard Greens: 5 Incredible Health Benefits Of This Green Leafy Vegetable

Manages Weight

Romaine lettuce is low on calorie, carbs and relatively has high amount of protein is an ideal green vegetable to keep you satiated, control unwanted hunger pangs and supports to attain your fitness goals. Aside from this, loaded with B vitamins, it can trigger metabolism and increase fat burning and lower levels of fat deposition, which can help you to shed surplus kilos.

Promotes Digestion

The presence of dietary fibre helps to move food via the GI tracts and promotes a healthy digestion process. By supporting peristaltic movements, the natural fibres in romaine lettuce will aid to ease signs and symptoms of bloating, flatulence, constipation, and cramping. Also, known for its gut-healing properties it lowers the risk of gastrointestinal problems like haemorrhoids or gastric ulcers.

Heals Wound

Romaine lettuce is imbued with a huge amount of vitamin support in the blood clotting mechanism. Vitamin K works to send signals to endothelial growth factors that speed up the healing process and lessen pain and inflammation, while it also combats against pathogen and other infections causing microbes from attacking the body.

Supports Muscle Growth

A powerhouse of essential amino acids romaine lettuce supports normal growth and development of the body. Amino acids are building blocks of the cells and are essential for maintaining cell integrity, blood vessels and supporting the functioning of vital organs. Adding this super green supplies the body with glutamic acid, aspartic acid, leucine, and lysine.

Also Read: Power Packed Green Smoothies For Optimum Health
Uses of Romaine Lettuce

Lettuce is commonly used as salad green; the odd nature and composition of romaine lettuce make it more versatile.

It can be blended to make nutrient-rich juice and can be used to make energising soups and hot delicacies.

Unlike most other forms of lettuce, Romaine is resistant to heat and doesn’t become soggy. Thus, it can be cooked or roasted with savoury dishes or simply added to a sandwich for that extra crunch. This green salad is also used to make wholesome taco, Cobb and avocado salad wraps. Besides these, this sturdy leave makes a perfect covering for wraps or a healthy substitute for sandwich bread.

Always buy fresh ones and eat romaine lettuce within a few days of buying them. The outermost leaves are loaded with nutrients, however, whatever type you buy ensure to wash it thoroughly to remove dirt and impurities.

How To Clean Romaine Lettuce?

Remove any shrivelled leaves from the head of lettuce.

Wash thoroughly the whole head and make sure to rinse between all the leaves, as this is where dirt, residue and insects are possibly found.

Remove the leaves from the main stalk and dry them using a tissue paper.

Cut the leaves to your desired shape.

Store them in the refrigerator in a perforated bag, letting the lettuce breathe, which will prevent it from wilting.

Remember to add only salad dressing or oils to the lettuce directly before eating or it will cause the leaves to wilt.

Romaine Lettuce Recipes

Romaine lettuce is not only used to make a salad green, but it can be combined with an array of ingredients like lemon, fruits, and other veggies to make some refreshing and reviving delicacies.

Romaine Lettuce Juice

Romaine Lettuce Juice


Lettuce juice is a boast of nutrition for enhancing health power that works well to bolsters the immune system and is a great energy drink to kick start the day.


1 cup chopped romaine lettuce

1 1/2 cups peeled and cubed apple

6 deseed orange pieces

1 tsp lemon juice

Black salt to taste

Crushed ice for serving


In a blender add the lettuce leaves, apple and orange pieces blend well.

Then add lemon juice, salt, and mix well.

Serve with crushed ice.

Nutrition Facts

Lettuce juice is an easy way to pack in nutrients and hydrate the system. Being a great source of vitamin A, C, and dietary fibre its uplift gut health and manages diabetes. Apples heaped with antioxidants support to lower the risk of diabetes, cancer, and heart disease. Lemon and oranges confer with vitamin C triggers the immune system and keep diseases at bay.

Greek Salad
Greek salad

Greek salad is a wholesome treat for the body filled with the goodness of nutrients and a myriad of flavours.


1 cup chopped romaine lettuce

1/2 cup chopped feta cheese1 cup cubed cucumber

1/2 cup cubed onions

1/4 halved cherry tomatoes

For the Dressing

1 tbsp extra virgin olive oil

1 tsp dried oregano

1 tbsp lemon juice

Salt to taste


In a deep bowl blend, all the ingredients.

Pour the dressing and toss well.

Serve immediately.

Also Read: Learn To Toss A Perfect Salad For Taste And Health

Nutrition Facts

Greek salad is a storehouse of antioxidants that help the body to get rid of free radicals and safeguards healthy cells from oxidising and trigger the immune system. While the dressing contains healthy fatty acids that augment heart, brain, and skin health. Lemon juice and oregano offer a zesty taste and flavour to the salad.


Romaine lettuce is a low-calorie vegetable packed with a treasure of nutrients including vitamin A, C, B, K, antioxidants, and dietary fibre that supports optimising overall health and well-being. This salad green can be used in a spectrum of ways, be it salad, juice, wraps or other recipes. Reap its incredible health benefits by adding this leafy green to your regular meal plan.