Romaine Lettuce
A workhorse salad green that punches well above its watery reputation, delivering nearly a quarter of a day’s vitamin A in a single cup.
Vision
Bone Health
Heart Health
Romaine lettuce is far more nutrient-dense than its crisp, watery reputation suggests, delivering meaningful vitamin A, vitamin K, and folate at almost no caloric cost. Its high water content also makes it one of the more hydrating leafy greens. Use it as a salad base, or grill whole halves for a smoky twist.
Romaine Lettuce
Per
1 cup, shredded, raw (47g)
Calories
8
Vitamin K
40%
Vitamin A
23%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
3%
Magnesium
2%
Potassium
2%
Calcium
1%
Fiber
1.0g
Nutrition Highlights
Vitamin A, vitamin K, folate, fiber
Fuhrman ANDI chart, raw, 5 cups — our serving is 1 cup
Nutrition Density Score (ANDI Score)
389
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Tear rather than knife-cut close to serving time — cut edges brown faster and lose vitamin C more quickly.
Absorption Boost
Healthy fats (olive oil, avocado) — helps absorb the fat-soluble vitamins A and K
Pairing with vitamin C-rich vegetables — supports overall antioxidant activity in the meal
Use Caution If
You take warfarin or other blood thinners — moderate vitamin K content; keep intake consistent
You have a latex allergy — lettuce is a recognized cross-reactive food in latex-fruit syndrome
Storage
Refrigerate unwashed in its original packaging or a perforated bag; whole heads keep about a week, longer than pre-cut leaves.
Biomarkers to Track
Subjective
(Daily)
Visual comfort in low light
Digestive regularity
Objective
(Quarterly)
Vitamin K and INR status
Vitamin A status