15 Incredible Benefits of Romaine Lettuce

by John Staughton (BASc, BFA) last updated -

If you’ve ever eaten a Caesar salad, then you are familiar with Romaine lettuce. This widely cultivated and hugely popular variety of lettuce has many health benefits that include weight loss, improved heart health, prevention of bone loss, skin care, boosted immunity, and improved digestion and circulation.

What is Romaine Lettuce?

Romaine lettuce is scientifically known as Lactuca sativa L. var. longifolia and is native to the Mediterranean and North African region. The lettuce itself grows in a rather tall head of thick, durable leaves, with a solid rib down the middle of each leaf. The white or clear fluid that is released from this rib when the lettuce is cut is believed to give the lettuce its characteristic flavor – mildly bitter and earthy. Some other varieties of salad greens are significantly bitter, and may also be nutrient-poor, such as iceberg lettuce, but that isn’t the case with the Romaine variety!t

For at least 5,000 years, Romaine lettuce has held a special place in cultural and culinary practices in certain parts of the world, dating back to the ancient Egyptians. It is still commonly used in Middle Eastern and Mediterranean cuisine but has become a staple vegetable in other parts of the world, particularly Europe and North America.

Romaine lettuce on a wooden background

Romaine lettuce can be added to salads and soups. Photo Credit: Shutterstock

Nutrition Facts

Lettuce, cos or romaine, raw
Serving Size :
Water [g]94.61
Energy 17
Energy [kJ]72
Protein [g]1.23
Total lipid (fat) [g]0.3
Ash [g]0.58
Carbohydrate, by difference [g]3.29
Fiber, total dietary [g]2.1
Sugars, total including NLEA [g]1.19
Glucose (dextrose) [g]0.39
Fructose [g]0.8
Calcium, Ca [mg]33
Iron, Fe [mg]0.97
Magnesium, Mg [mg]14
Phosphorus, P [mg]30
Potassium, K [mg]247
Sodium, Na [mg]8
Zinc, Zn [mg]0.23
Copper, Cu [mg]0.05
Manganese, Mn [mg]0.16
Selenium, Se [µg]0.4
Vitamin C, total ascorbic acid [mg]4
Thiamin [mg]0.07
Riboflavin [mg]0.07
Niacin [mg]0.31
Pantothenic acid [mg]0.14
Vitamin B-6 [mg]0.07
Folate, total [µg]136
Folate, food [µg]136
Folate, DFE [µg]136
Choline, total [mg]9.9
Betaine [mg]0.1
Vitamin A, RAE [µg]436
Carotene, beta [µg]5226
Vitamin A, IU [IU]8710
Lutein + zeaxanthin [µg]2312
Vitamin E (alpha-tocopherol) [mg]0.13
Tocopherol, gamma [mg]0.36
Tocopherol, delta [mg]0.01
Tocotrienol, alpha [mg]0.04
Vitamin K (phylloquinone) [µg]102.5
Fatty acids, total saturated [g]0.04
16:0 [g]0.04
18:0 [g]0.01
Fatty acids, total monounsaturated [g]0.01
16:1 [g]0
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.16
18:2 [g]0.05
18:3 [g]0.11
Tryptophan [g]0.01
Threonine [g]0.04
Isoleucine [g]0.05
Leucine [g]0.08
Lysine [g]0.06
Methionine [g]0.02
Cystine [g]0.01
Phenylalanine [g]0.07
Tyrosine [g]0.03
Valine [g]0.06
Arginine [g]0.05
Histidine [g]0.02
Alanine [g]0.06
Aspartic acid [g]0.14
Glutamic acid [g]0.18
Glycine [g]0.05
Proline [g]0.05
Serine [g]0.05
Sources include : USDA [1]

Romaine Lettuce Nutrition

Romaine lettuce is a rich source of fiber and has very few calories, only 8 in a one-cup serving. In terms of vitamins, a cup of Romaine lettuce delivers more than 50% of your daily requirement for vitamin A, as well as significant levels of vitamin K and vitamin C. The moderate amounts of omega-3 fatty acids, molybdenum, copper, potassium, folate, phosphorus, iron, magnesium, calcium, and manganese in Romaine lettuce also support the body in various ways. This variety of lettuce is also an impressive source of amino acids, which the body requires for normal growth and development. For those worried about Romaine’s impact on their weight, there is only a negligible amount of fats in these leaves. [2]

Romaine Lettuce Health Benefits

The inexpensive nature and broad availability of Romaine lettuce are further enhanced by its impressive nutritional content and potential health benefits. So, let’s discuss these benefits in detail below.

Rich in Antioxidants & Vitamin A & C

The powerful antioxidants vitamin A and C in this variety of lettuce helps in promoting the healthy functioning of the body’s many different mechanisms. They also help in fighting free radicals and thereby preventing chronic diseases. Vitamin A and C are also responsible to reduce the oxidative stress in the body and prevent inflammation.

Prevents Bone Loss

This variety of lettuce has a rich supply of minerals, ranging from copper and iron to magnesium, manganese, and phosphorus, all of which can help increase bone mineral density. It is also high in vitamin K, which can optimize bone growth and prevent bone loss. As you age, it is important not to become deficient in any of these critical minerals, or your risk for osteoporosis will increase significantly.

Improves Heart Health

There is a decent amount of iron found in the leaves of Romaine lettuce, which helps improve circulation throughout the body and prevents the risk of numerous heart conditions. Iron is a key ingredient in red blood cell production, which allows hemoglobin to carry more oxygen and nutrients to the parts of the body that need it most. This can increase energy levels and also speed the healing/repair process.

Improves Vision

The beta-carotene, vitamin A and C, and other beneficial nutrients in this lettuce can directly impact the health of the eye. Beta-carotene breaks down into vitamin A, which combats the oxidative stress on the retina, thus preventing the development of macular degeneration and slowing the onset of cataracts. It can also prevent blindness or vision loss as you age.

Prevents Signs of Aging

The high levels of vitamin A and vitamin C found in romaine lettuce mean that this salad vegetable can help boost the health of your skin. Vitamin C is an integral part of collagen production, which is required to build all new cells and tissues throughout the body. Vitamin A also acts as an antioxidant, helping to neutralize free radicals and reduce their impact on healthy cells. This can minimize the appearance of wrinkles, age spots, and blemishes, while also improving the elasticity of the skin, helping your skin’s natural glow and preventing aging. Romaine lettuce also helps in preventing the onset of acne. [3]

Boosts Immune System

Vitamin C is known for its impact on the immune system, as it can drive the production of white blood cells, the body’s first line of defense, while also acting as an antioxidant and lowering level of oxidative stress. However, vitamin A and other immune-boosting minerals in Romaine lettuce also help to keep the body and stomach clear of infectious pathogens.

Beneficial during Pregnancy

Romaine lettuce, being rich in folate, helps prevent birth defects and ensures a safe and healthy pregnancy. It also prevents neural tube defects and promotes the healthy development of the fetus’s heart and face.

Weight Loss

With a very low number of calories and a relatively high amount of fiber, Romaine lettuce is ideal for filling you up without compromising your caloric goals, if you’re trying to lose weight. The other nutrients in this lettuce, including many of the B vitamins, can stimulate the metabolism to increase fat burning and lower levels of fat deposition, which can also help if you’re trying to shed some extra pounds. [4]

Improves Digestion

Dietary fiber does more than filling you up; it also helps to move food through your digestive tracts and promotes healthy digestion. By stimulating peristaltic motion, the fiber in Romaine lettuce will help to relieve signs and symptoms of constipation, bloating and cramping, while also lowering your risk for more serious gastrointestinal issues, such as hemorrhoids or gastric ulcers.

Lowers Cholesterol Levels

With a low level of omega-3 fatty acids, research has shown that this variety of lettuce can improve cholesterol levels. Omega-3 fatty acids help to lower LDL cholesterol and increase HDL cholesterol, thus allowing less oxidized cholesterol from binding to the walls of arteries and blood vessels. This will notably reduce your risk of atherosclerosis, heart attacks, and strokes. [5]

Heals Wound

Romaine lettuce boasts a huge amount of vitamin K, which is an important factor in blood clotting within the body. When we are wounded, this vitamin signals endothelial growth factors that can speed the closing of a wound and reduces the pain and inflammation, while also defending against any outside infections. [6]

Promotes Muscle Growth

The unique range of amino acids found in Romaine lettuce means that this common leafy green can help with growth and development throughout the body. Amino acids are the true building blocks of the body and are needed for everything from cells and blood vessels to bones and organ systems. Romaine lettuce can deliver a good supply of these raw materials, including glutamic acid, aspartic acid, leucine, and lysine. [7]

Regulates Blood Pressure

The moderate level of potassium found in Romaine lettuce makes it a good food for blood pressure and heart health. Potassium is a powerful electrolyte and vasodilator, meaning that it can relax tension in blood vessels and arteries, slowing down rates of damage to those tissues and reducing strain on the cardiovascular system as a whole. [8]

Treats Insomnia

Low levels of magnesium can help regulate neurotransmitter production and induce the release of serotonin, a feel-good compound that is known to relax the body and mind, thus helping people get to sleep. Those who suffer from insomnia or regularly interrupted sleep can have a small salad before bed and hopefully get a full night’s rest! [9]

Uses of Romaine Lettuce

While this variety of lettuce is most commonly seen as a salad green, the unusual nature and composition of this lettuce make it more versatile.

  • It can be juiced to produce a nutrient-rich drink, and can also be added to soups and other hot dishes. [10]
  • Unlike many forms of lettuce, Romaine is notably resistant to heat and doesn’t become overly soggy or limp. It can, therefore, be braised or roasted with savory dishes, or simply added to a sandwich for a bit of crunch.
  • Romaine lettuce is also used in taco salad, Cobb salad, and avocado salad wraps.

How to Prepare Romaine Lettuce?

Romaine lettuce can be eaten in many different ways, but if you want to use the entire head of lettuce before it wilts or becomes too bitter to enjoy, it is necessary to prepare it properly. This all begins by choosing the right head of Romaine lettuce, which should be light to dark green, with a minimum of white or wilted leaves on the outer edges.

Step 1: Remove any white or wilted leaves from the head of lettuce.

Step 2: Wash the entire head very carefully, being sure to rinse between all the leaves, as this is where dirt, residue, and insects could potentially be found.

Step 3: Remove the leaves from the main stalk and dry them between paper towels.

Step 4: Tear or cut the leaves to your desired length.

Step 5: Store them in the refrigerator in a perforated bag, allowing the lettuce to breathe, which will prevent it from wilting.

Note: Only add salad dressing or oils to the lettuce directly before eating, or it will cause the leaves to wilt and go bad much more rapidly.

Word of Caution: Although packed with great nutrients and offering a hoard of benefits, this leafy green may have some serious side effects. It has been observed that romaine lettuce might be related to a widespread surge in the spread of E. coli bacteria and other food-borne illnesses, which is why a certain level of precaution is advised. It is best to wash romaine lettuce thoroughly and properly before consumption.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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