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High fiber, low calorie, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Romelin (50 g) has 9 calories. That works out to 17 calories per 100 g. It contains 1.7 g of carbs, 0.6 g of protein, 0.1 g of fat and 1.1 g of fiber. Its 218 µg of Vitamin A covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 50 g
9
KCAL / 50G
Carbs
1.7g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 24% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.6 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 9 kcal |
| 1 piece (extra small) | 20 g | 3 kcal |
| 1 piece (small) | 30 g | 5 kcal |
| 1 cup (chopped) | 40 g | 7 kcal |
| 1 cup (shredded) | 60 g | 10 kcal |
| 1 piece (large) | 80 g | 14 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (large) | 100 g | 17 kcal |
| 2 piece (medium) | 100 g | 17 kcal |
| 1 piece (extra large) | 120 g | 20 kcal |
Calculated from 17 calories per 100 g.
Romelin is a leafy vegetable used much like lettuce, especially in fresh salads. Separate the leaves, rinse them, and dry them well before serving to keep their texture and prevent watery salads.
Keep Romelin unwashed in the refrigerator, loosely wrapped with a clean paper towel inside a bag or container. The towel absorbs excess moisture; wash and dry the leaves just before using them.
Yes, Romelin can be eaten raw. Rinse and dry the leaves, then add them to salads, sandwiches, or wraps; removing any damaged outer leaves helps improve the finished dish.
Yes, Romelin can be cooked, although its leaves soften quickly. Add them near the end of a soup or stir-fry, or sauté them briefly rather than cooking them for a long time.
Separate the Romelin leaves and rinse each under cool running water, paying attention to any soil near the base. Dry them in a salad spinner or with a clean towel so dressing clings instead of becoming diluted.
Romelin works in wraps, sandwiches, soups, and quick sautés as well as salads. Use the larger leaves as a fresh wrap, or stir chopped leaves into a hot dish just before serving.
Yes, but frozen Romelin loses its crisp texture as it thaws, so it is a poor choice for salads. Freeze it only if you plan to add it to a cooked dish such as soup.
Romelin leaves can brown when bruised, cut, or exposed to excess moisture during storage. Remove browned areas, keep the remaining leaves dry and cold, and use them promptly if they still smell fresh.
Discard Romelin if its leaves feel slimy, smell unpleasant, or show mold. A few limp leaves alone may simply have lost moisture, but check the whole bunch and separate any leaves that are spoiled.
Yes, Romelin leaves can be added to burgers for a fresh, crisp layer. Wash and dry them first, then place them between the patty and other toppings shortly before serving.
Vitamins
Vitamin A
218µg · 24% DV
Vitamin K
24µg · 20% DV
Vitamin C
12mg · 13% DV
Folate
19µg · 5% DV
Minerals
Manganese
0.09mg · 4% DV
Potassium ⭐
124mg · 4% DV
Phosphorus
14mg · 2% DV
Iron
0.35mg · 2% DV
Sodium
4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 9 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Romelin is a leafy vegetable usually eaten fresh, most often in salads and other cold dishes. Its flavour is mild and fresh, with a crisp bite that adds crunch without overpowering other ingredients. It works well as a base for a simple salad or tucked into sandwiches and wraps.
Wash and chop the leaves, then dress them shortly before serving to keep their texture. Pair Romelin with lemon, olive oil, herbs or a creamy dressing; beans, eggs or cheese can make a light salad more filling. At 17 calories and 2.1 g of fibre per 100 g, it is a low-calorie way to add volume and fibre to a meal.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.