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Romaine (also cos), a type of lettuce with long, loose leaves, Lactuca sativa longifolia, used primarily in salads. Romaine lettuce provides greater amounts of most nutrients than Iceberg lettuce or Boston lettuce, and is most effective used as roughage in the diet.

Available year-round with peak season November through March.

Caloric Content

Calories: 10
Protein: .7 gm
Carbohydrates: 1.9 gm
Fiber: .35 gm
Total fats: .11 gm
Saturated fats: .014 gm
Unsaturated fats:.063 gm
Cholesterol: 0 mg

1. 1 cup, 55 grams

Vitamin Content

Vitamin A: -5000 IU
Thiamine:- 1.7 mg
Vitamin B-2:- 1.7 mg
Vitamin B-6:- 2.0 mg
Vitamin B-12:0 6 mcg
Biotin:- 300 mcg
Niacin: - 20 mg
Pantothenic Acid:- 10 mg
Folic acid:- 400 mcg
Vitamin C:- 60 mg
Vitamin E:- 30 IU

1. 1 cup, 55 grams

Mineral Content

Calcium:-1000 mg
Copper: - 2 mg
Iron:- 18 mg
Magnesium:- 400 mg
Manganese: - n/a mg
Phosphorus:-1000 mg
Potassium:- n/a mg
Selenium:- n/a mcg
Sodium:- n/a mg
Zinc:- 15 mg

1. 1 cup, 55 grams

Amino Acid Content

Tryptophan:.006 gm
Threonine:.042 gm
Isoleucine:.058 gm
Leucine:.054 gm
Lysine:.058 gm
Methionine:.012 gm
Cysteine:.010 gm
Phenylalanine:.038 gm
Tyrosine:.022 gm
Valine:.048 gm
Arginine:.050 gm
Histidine:.016 gm
Alanine:.040 gm
Aspartic acid:.100 gm
Glutamic acid:.128 gm
Glycine:.040 gm
Proline:.034 gm
Serine:.028 gm

1. 1 cup, 55 grams


Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.


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