Romaine Lettuce

Lettuce, cos or romaine, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Lettuce FAQ

Table of Contents

• Is lettuce keto?
• Is lettuce low FODMAP?
• Is lettuce high in fiber?
• Is lettuce high in potassium?
• Is romaine lettuce high in iron?
• Is romaine lettuce high in histamine?
• Is romaine lettuce high in purines?
• Is romaine lettuce high in uric acid?
• Does lettuce contain carbs?
• Does lettuce contain protein?
• Does lettuce contain sugar?
• Is lettuce high in sodium?
• Does lettuce contain calcium?
• Does lettuce contain vitamin C?
• Does lettuce contain gluten?
• Does lettuce contain lectins?
• Does romaine lettuce contain Vitamin K?
• Is Romaine lettuce paleo-friendly?
• Is Romaine lettuce vegan?
• Is Romaine lettuce halal?
• Is lettuce kosher?
• Can you eat lettuce on the Atkins diet?
• What are some alternatives to lettuce?
• Does lettuce contain magnesium?
• Is lettuce high in phosphorus?
• Does lettuce increase testosterone?

Is lettuce keto?

Yes, romaine lettuce is indeed keto-friendly. A single serving of romaine lettuce, typically around 85 grams or 1 cup, contains approximately 1 gram of net carbs (total carbohydrates minus fiber). This is extremely low compared to the daily limit of 20-50 grams of net carbs typically suggested on a keto diet.

Is lettuce low FODMAP?

Yes, romaine lettuce is low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which can trigger irritability in the gut. FODMAPs are often restricted in the diet of individuals with Irritable Bowel Syndrome (IBS). According to Monash University, the creators of the low FODMAP diet, a serving size of up to two cups of romaine lettuce is considered low FODMAP.

Is lettuce high in fiber?

Romaine lettuce has a moderate amount of fiber. One cup (85 grams) of shredded romaine lettuce produces about 1 gram of fiber. The recommended daily intake for fiber is 25 grams for women and 38 grams for men, so lettuce can contribute to this goal but is not considered high in fiber.

Is lettuce high in potassium?

Romaine lettuce contains a moderate amount of potassium. One cup (85 grams) of romaine lettuce contains around 116 milligrams of potassium. The recommended daily intake is 4,700 milligrams for adults, so while romaine lettuce contains some potassium, it is not considered a high source of the nutrient.

Is romaine lettuce high in iron?

Romaine lettuce contains a moderate amount of iron for a vegetable, providing about 1.2 mg in a 2-cup serving. While not too high, it still contributes to the recommended daily iron intake which is 18 mg for women aged 19-50 and 8 mg for men and all other women.

Is romaine lettuce high in histamine?

No, romaine lettuce is generally low in histamine. High histamine foods often include fermented foods, cured meats, aged cheeses, and alcohol, among others.

Is romaine lettuce high in purines?

No, romaine lettuce is low in purines, with approximately 19 milligrams of purines per 100 grams. Purines are natural substances found in plants, animals, and humans, and excessive consumption of high-purine foods (over 150-200 mg per day) can lead to the formation of uric acid crystals, which can cause gout and kidney stones.

Is romaine lettuce high in uric acid?

Romaine lettuce does not contain uric acid itself, but can contribute very minimally to the body’s production of uric acid due to its low purine content. Dietary uric acid is primarily generated through the metabolism of high-purine foods, like certain meats and seafood. Therefore, romaine lettuce should not significantly affect uric acid levels in the body.

Does lettuce contain carbs?

Yes, romaine lettuce does contain carbohydrates, but the quantity is quite low. A single cup of shredded romaine lettuce carries about 1.5 grams of carbohydrates. The daily recommended intake of carbs for an average adult is about 130 grams, so lettuce only provides a minuscule percentage of your daily carb needs, making it a good choice for those following a low-carb diet.

Does lettuce contain protein?

Yes, romaine lettuce has a small amount of protein. One cup of shredded romaine lettuce contains approximately 0.5 grams of protein. To put this in perspective, it is typically recommended that an average adult consume about 50 grams of protein per day, so lettuce contributes very little to this total.

Does lettuce contain sugar?

There is a very small amount of naturally occurring sugars in romaine lettuce. A cup of shredded lettuce carries just around 0.6 grams of sugar. Given that the recommended daily limit for added sugars for men is 36 grams and 25 grams for women, the sugar in lettuce is negligible.

Is lettuce high in sodium?

No, romaine lettuce is not high in sodium. A cup of shredded romaine lettuce has about 4 milligrams of sodium. The Dietary Guidelines for Americans suggest keeping daily sodium intake to less than 2,300 milligrams, so the sodium content in lettuce is significantly below this level. It can be safely consumed even in a low-sodium diet.

Does lettuce contain calcium?

Yes, romaine lettuce does contain calcium, but in relatively small amounts. One cup of shredded romaine lettuce contains about 20 milligrams of calcium. To put this in perspective, the recommended daily intake for adults is about 1,000-1,300 milligrams of calcium. Therefore, while romaine lettuce does contribute to your daily intake, you would need to consume a large amount to meet your daily needs from this source alone.

Does lettuce contain vitamin C?

Yes, romaine lettuce does contain vitamin C. A two-cup serving of romaine lettuce provides about 13% of your daily value of vitamin C, which amounts to about 12 milligrams. The recommended daily intake for adults is between 75-90 milligrams of vitamin C.

Does lettuce contain gluten?

No, romaine lettuce does not contain gluten. Gluten is a type of protein found in wheat, barley, and rye, and is not present in romaine lettuce. This makes it a safe option for individuals with coeliac disease or non-coeliac gluten sensitivity.

Does lettuce contain lectins?

While many plants do contain some level of lectins – proteins that bind to carbohydrates – the presence and quantity in romaine lettuce is negligible. Therefore, consumption of romaine lettuce should not typically cause concern regarding lectin intake.

Does romaine lettuce contain Vitamin K?

Romaine lettuce is an excellent source of Vitamin K. One cup of shredded Romaine lettuce contains about 48 micrograms of Vitamin K which is around 60% of the recommended daily value for adults.

Is Romaine lettuce paleo-friendly?

Romaine lettuce is indeed friendly to the Paleo diet. The Paleo diet, also known as the Caveman or Stone-Age diet, emphasizes high-fiber vegetables, lean proteins, and healthy fats, which are all characteristics of romaine lettuce.

Is Romaine lettuce vegan?

Yes, Romaine lettuce is vegan. It’s a plant-based food that does not contain any animal products or byproducts.

Is Romaine lettuce halal?

Yes, since romaine lettuce is a plant-based food with no animal products or ingredients, it is Halal. Halal refers to foods that are permissible according to Islamic law. A food is considered Halal if it doesn’t contain anything that Muslims are prohibited from consuming according to Islamic law.

Is lettuce kosher?

Yes, romaine lettuce is inherently kosher. It’s a natural, unprocessed food. However, often it needs to be checked thoroughly for any insects or bugs – which are not kosher – before consumption according to kosher dietary laws.

Can you eat lettuce on the Atkins diet?

Yes, you can definitely eat romaine lettuce on the Atkins diet. In fact, it’s encouraged as the Atkins diet promotes the intake of low-carb, high-fiber vegetables. One cup of shredded romaine lettuce contains about 1.5 grams of carbohydrates, largely composed of fiber, which is well within the permissible range for the Atkins diet.

What are some alternatives to lettuce?

If you’re looking for alternatives to romaine lettuce, there are plenty of other leafy greens to consider, which offer varied nutritional profiles. These include spinach, which offers a higher source of iron and calcium, kale for more vitamins A, C, and K, swiss chard for magnesium and iron, and arugula, which has a peppery flavor and a good amount of calcium and potassium.

Does lettuce contain magnesium?

Yes, romaine lettuce does contain magnesium, but the amount isn’t very high compared to other leafy greens. In one cup of shredded romaine lettuce, you will find approximately 3 milligrams of magnesium. As per the National Institutes of Health, the daily recommended intake of magnesium for adults varies between 310-420 milligrams, therefore the amount of magnesium in romaine lettuce is relatively low.

Is lettuce high in phosphorus?

No, romaine lettuce does not contain high amounts of phosphorus. A 100-gram serving of romaine lettuce contains approximately 30 mg of phosphorus. For comparison, the recommended daily amount is around 700 mg for an adult. Therefore, romaine lettuce can contribute to the daily intake, but it is not considered a high phosphorus food.

Does lettuce increase testosterone?

No, there is currently no scientific evidence to suggest that eating romaine lettuce directly increases testosterone levels. While romaine lettuce contains various nutrients such as Vitamin A and folate, which are crucial to general health, it is not rich in the specific nutrients, like zinc or Vitamin D, which are most directly linked to testosterone production. It’s always a good idea to consume a balanced diet with a variety of foods for overall health.