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Romaine Lettuce Calories
Low calorie, high water and fiber, 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
✓ 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
What is the best way to wash romaine lettuce?
Separate the leaves and rinse them individually under cool running water, paying attention to the folds near the base. Dry the leaves thoroughly afterward so they stay crisp and dressing adheres better.
How long does romaine lettuce stay fresh in the refrigerator?
Unwashed romaine usually keeps for about a week when loosely wrapped in paper towel and stored in a breathable bag or container. Once washed, it should be dried very well and ideally used within a few days.
Can romaine lettuce be frozen?
It can be frozen, but it loses its crisp texture after thawing because its cell structure breaks down. Frozen romaine is not suitable for salads, though it can be used in soups, smoothies, or cooked dishes.
Why does romaine lettuce taste bitter?
Heat, drought, age, and nearing flowering can make romaine more bitter. Soaking the leaves briefly in ice water and pairing them with a sweet, acidic, or creamy dressing can help balance the flavor.
How is romaine lettuce different from iceberg lettuce?
Romaine has longer leaves, a firmer crunch, and a more pronounced flavor, while iceberg forms a round head and has a milder taste. Romaine also tends to hold up better in Caesar salads, wraps, and lettuce cups.
Can romaine lettuce be cooked?
Yes. It can be briefly grilled, sautéed, or added to soup; short cooking preserves more texture than prolonged heat. Grilling cut halves can add a lightly smoky flavor while keeping the core pleasantly firm.
What foods pair well with romaine lettuce?
Romaine works well with olive oil, avocado, eggs, fish, chicken, chickpeas, and yogurt-based dressings. Including a source of fat may help the body use certain fat-soluble compounds found in leafy vegetables.
Is romaine lettuce better before or after a workout?
By itself, romaine is not a substantial pre-workout meal, but it adds freshness and volume to a meal containing carbohydrate and protein. After exercise, it can be part of a balanced plate with a protein food and grains or legumes.
Does eating romaine lettuce at night cause digestive problems?
For most people, eating romaine at night does not cause digestive issues. However, raw vegetables can cause bloating in some people, who may do better with a smaller portion or lightly cooked lettuce.
Who should be careful with romaine lettuce?
People taking blood-thinning medication should avoid making sudden large changes in their intake of leafy greens, which contain vitamin K. Those with irritable bowel syndrome or a sensitive gut may also want to monitor whether raw romaine triggers gas or bloating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.