Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Romaine lettuce

Romaine lettuce has a fine-bitter herb taste. It is served raw in salads or steamed as a vegetable dish and contains comparatively high levels of vitamin C.
68/26/06  LA:ALA

There are many different possible ways to serve romaine lettuce. It can be eaten raw as a salad or steamed as a vegetable dish. The braised leaves also make a delicious warm side dish.

General information:

From Wikipedia: “Romaine or cos lettuce is a variety of lettuce (Lactuca sativa L. var. longifolia) that grows in a tall head of sturdy leaves with firm ribs down their centers. Unlike most lettuces, it is tolerant of heat.”


“In English, the most common name in North America is "romaine", while elsewhere it is known as "cos lettuce". Many dictionaries trace the word cos to the name of the Greek island of Cos, from which the lettuce was presumably introduced. Other authorities trace cos to the Arabic word for lettuce, khus خس [xus].
It apparently reached the West via Rome, as in Italian it is called lattuga romana and in French laitue romaine, both meaning 'Roman lettuce', hence the name 'romaine', the common term in North American English.”

Culinary uses:

“In North American supermarkets, romaine is very widely available year-round. The thick ribs, especially on the older outer leaves, should have a milky fluid which gives the romaine the typically fine-bitter herb taste. Romaine is a common salad green, and is the usual lettuce used in Caesar salad. Romaine lettuce is commonly used in Middle Eastern cuisine. Romaine, like other lettuces, may also be cooked, for example braised or made into soup.”

Ritual use:

“Romaine lettuce may be used in the Passover Seder as a type of bitter herb, to symbolise the bitterness inflicted by the Egyptians while the Israelites were slaves in Egypt.”


“As with other dark leafy greens, the antioxidants contained within romaine lettuce are believed to help prevent cancer.”

Interesting fact:

“The day of 22 Germinal in the French Republican Calendar was dedicated to this lettuce, as "Romaine".”

Nutritional Information per 100g 2000 kCal
Energy 17 kcal0.8%
Fat/Lipids 0.3 g0.4%
Saturated Fats 0.04 g0.2%
Carbohydrates (inc.dietary fiber) 3.3 g1.2%
Sugars 1.2 g1.3%
Fiber 2.1 g8.4%
Protein (albumin) 1.2 g2.5%
Cooking Salt (Na:8.0 mg)20 mg0.8%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 102 µg137.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 136 µg68.0%
VitVitamin A, as RAE 436 µg55.0%
ElemPotassium, K 247 mg12.0%
MinManganese, Mn 0.16 mg8.0%
MinIron, Fe 0.97 mg7.0%
VitThiamine (vitamin B1) 0.07 mg7.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.11 g6.0%
MinCopper, Cu 0.05 mg5.0%
VitVitamin C (ascorbic acid) 4 mg5.0%

Detailed Nutritional Information per 100g for this Ingredient

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.11 g6.0%
Linoleic acid; LA; 18:2 omega-6 0.05 g< 0.1%

Essential amino acids 2000 kCal
Threonine (Thr, T) 0.04 g5.0%
Tryptophan (Trp, W) 0.01 g4.0%
Isoleucine (Ile, I) 0.04 g4.0%
Phenylalanine (Phe, F) 0.06 g4.0%
Leucine (Leu, L) 0.08 g3.0%
Lysine (Lys, K) 0.06 g3.0%
Valine (Val, V) 0.06 g3.0%
Methionine (Met, M) 0.02 g2.0%

Vitamins 2000 kCal
Vitamin K 102 µg137.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 136 µg68.0%
Vitamin A, as RAE 436 µg55.0%
Thiamine (vitamin B1) 0.07 mg7.0%
Vitamin C (ascorbic acid) 4 mg5.0%
Riboflavin (vitamin B2) 0.07 mg5.0%
Vitamin B6 (pyridoxine) 0.07 mg5.0%
Niacin (née vitamin B3) 0.31 mg2.0%
Pantothenic acid (vitamin B5) 0.14 mg2.0%
Vitamin E, as a-TEs 0.13 mg1.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 247 mg12.0%
Calcium, Ca 33 mg4.0%
Magnesium, Mg 14 mg4.0%
Phosphorus, P 30 mg4.0%
Sodium, Na 8 mg1.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 0.16 mg8.0%
Iron, Fe 0.97 mg7.0%
Copper, Cu 0.05 mg5.0%
Zinc, Zn 0.23 mg2.0%
Selenium, Se 0.4 µg1.0%