Here are some surprising nutrition facts about this wonderful green:
1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.
2 – Calcium. One head of romaine has 206 milligrams (mg) 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 A Than An Carrot. One head of romaine contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.
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 K. As with most leafy greens, romaine is super rich vitamin K with 535% RDA in one head.
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).