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Romaine Lettuce Calories
Romaine lettuce: low calorie, high fiber, rich in vitamins and minerals.
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 A
871µg · 97% DV
Vitamin K
48µg · 40% 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 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Romaine Lettuce
Romaine Lettuce — Frequently Asked Questions
Why does romaine lettuce sometimes taste bitter?
Bitterness can increase when the lettuce is older, dehydrated, or grown in hot conditions. Trimming the stem end and soaking the leaves briefly in very cold water may make the flavor milder.
What is the best way to wash romaine lettuce?
Separate the leaves, rinse both sides under running water, and dry them thoroughly. Washing does not eliminate every germ, so clean hands, utensils, and preparation surfaces are also important.
How long does romaine lettuce stay fresh in the refrigerator?
Unwashed, dry leaves usually keep for several days when wrapped with paper towel and stored in a breathable container or bag. Cut or pre-washed lettuce softens sooner; discard it if it becomes slimy, smells off, or develops extensive dark spots.
Can romaine lettuce be frozen?
It can, but it loses its crisp texture after thawing because its cell structure breaks down. Frozen romaine is better used in soups, smoothies, or cooked dishes than in salads.
Can you cook romaine lettuce?
Yes. Romaine can be briefly grilled, pan-seared, or added to soup; short cooking gives it a lightly smoky flavor while preserving some texture. Overcooking makes the leaves very soft.
How is romaine lettuce different from iceberg lettuce?
Romaine has long, darker green leaves with a firmer rib and a more pronounced flavor, while iceberg is rounder, very crisp, and milder. Romaine holds up well in Caesar salads and on the grill, whereas iceberg is often chosen for crunch in sandwiches.
Is it useful to pair romaine lettuce with iron-rich foods?
Combining romaine with beans and vitamin C-rich ingredients such as lemon, peppers, or tomatoes makes a balanced salad. Vitamin C can help the body absorb non-heme iron from plant foods.
Is romaine lettuce better before or after a workout?
Romaine alone does not provide enough energy or protein for a workout meal. It can add volume and freshness to a pre-workout meal with easy-to-digest carbohydrates and protein, or to a protein-containing meal after training.
Can eating romaine lettuce at night upset digestion?
For most people, eating romaine at night is not a problem. People with sensitive digestion may feel bloated after a large raw salad, so a smaller serving or lightly cooked lettuce may be more comfortable.
Does romaine lettuce carry a food poisoning risk?
Like any raw leafy vegetable, romaine can carry a risk if it becomes contaminated during growing or handling. Keep it chilled, wash it before use, prepare it away from raw meat, and discard leaves that are slimy, badly wilted, or smell unpleasant.
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Nutrition data compiled from USDA FoodData Central and scientific sources.