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Romaine lettuce Calories
Low calorie, high water content, good source of folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Romaine lettuce Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
3.3g
· 64%
Protein
1.2g
· 23%
Fat
0.3g
· 13%
Fiber
2.1g
Romaine lettuce Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin A
436µg · 48% DV
Folate
136µg · 34% DV
B1
0.07mg · 6% DV
Minerals
Potassium ⭐
247mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
30mg · 4% DV
Calcium
33mg · 3% DV
Romaine lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Romaine lettuce Processed?
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.
Does Romaine lettuce Contain Allergens?
No known major allergens
Which Diets Is Romaine lettuce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Romaine lettuce Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Romaine lettuce
Romaine lettuce — Frequently Asked Questions
Does washing romaine lettuce make it spoil faster?
Yes, if the leaves stay wet they tend to soften and spoil sooner. It keeps best when washed just before eating, or washed, dried thoroughly, and refrigerated.
How can I keep romaine lettuce fresh for longer?
Keep it dry and allow some airflow around the leaves. Storing it in the fridge with a paper towel to absorb excess moisture helps extend freshness.
Can romaine lettuce be frozen?
It can be frozen, but thawed romaine becomes limp and loses its crisp texture. It is better frozen for cooked uses like soups or sautés than for salads.
Can romaine lettuce be cooked, or is it only for salads?
Romaine can be grilled, sautéed, or added briefly to soups. Long cooking softens it quickly, so it is usually best with short, gentle heat.
Why does romaine lettuce sometimes taste bitter?
Bitterness can increase with age, heat stress, or prolonged storage. The paler core end can taste more bitter, so some people trim that part away.
What foods pair well with romaine lettuce to make a more balanced meal?
On its own, romaine is very light, so pairing it with protein and healthy fats makes a meal more satisfying. Good options include beans, eggs, yogurt-based dressings, cheese, avocado, fish, or chicken.
Is romaine lettuce better before or after a workout?
By itself, romaine is not a strong pre- or post-workout food because it is very light. It works better as part of a meal that also includes protein and carbohydrate.
Can eating romaine lettuce at night cause bloating?
For most people it is a light option, but large raw salads or heavy dressings may cause discomfort in sensitive eaters. If raw vegetables bother your digestion at night, a smaller portion may be easier to tolerate.
Are the outer romaine leaves edible?
Yes, the outer leaves are edible and often have a stronger flavor than the inner ones. Just remove any wilted, bruised, or spoiled parts before eating.
How is romaine lettuce different from iceberg lettuce?
Romaine usually has darker leaves, a firmer rib, and a more pronounced flavor. Iceberg is milder and very crisp, while romaine often gives salads more texture and character.
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Nutrition data compiled from USDA FoodData Central and scientific sources.