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Romaine Lettuce Calories
Romaine Lettuce
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Romaine Lettuce (47 g) has 8 calories. That works out to 17 calories per 100 g. It contains 1.6 g of carbs, 0.6 g of protein, 0.1 g of fat and 1 g of fiber. Its 47.9 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Romaine Lettuce Nutrition Facts
Selected: 1 cup (chopped) · 47 g
8
KCAL / 47G
Carbs
1.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 25% · Fat 9%
Romaine Lettuce nutrition facts table · 1 cup (chopped) (47 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.76 mg | 0% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 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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How Many Calories in 1 Cup of Chopped Romaine Lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 47 g | 8 kcal |
| 1 cup (diced) | 35 g | 6 kcal |
| 1 cup (grated) | 60 g | 10 kcal |
| 1 cup (shredded) | 85 g | 14 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (medium) | 100 g | 17 kcal |
| 1 serving (large) | 150 g | 26 kcal |
| 1 piece (half) | 300 g | 51 kcal |
| 1 piece (whole) | 600 g | 102 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Romaine Lettuce
Does washing romaine lettuce remove E. coli?
No, washing romaine lettuce does not reliably remove E. coli or other harmful germs. Rinse the leaves under running water to remove dirt, but discard lettuce covered by a recall rather than trying to make it safe by washing.
How do you keep romaine lettuce crisp after cutting it?
Keep cut romaine lettuce dry and chilled in a sealed container lined with a clean paper towel. The towel absorbs excess moisture, which helps the pieces stay crisp; replace it if it becomes damp.
Can you grill romaine lettuce?
Yes, romaine lettuce grills well when cut lengthwise into halves or quarters, with the core left in place to hold the leaves together. Brush it lightly with oil and grill briefly until the edges are lightly charred.
Do romaine lettuce hearts need to be washed?
Yes, wash romaine lettuce hearts even when they look clean. Separate the leaves so water can reach the inner surfaces, then dry them thoroughly; dirt and grit can collect near the base.
Why does romaine lettuce turn brown or pink at the edges?
Romaine lettuce can discolor when cut surfaces are exposed to air or damaged during handling. Trim the discolored edges if the rest is firm and smells fresh; discard it if it is slimy or has an unpleasant odor.
What part of romaine lettuce can you eat?
You can eat the leaves, ribs, and tender heart of romaine lettuce. The thick base is edible too, though it is firmer; slice it thinly for salads or remove it if you prefer a softer bite.
Can romaine lettuce be frozen for smoothies?
Yes, romaine lettuce can be frozen for smoothies, but thawed leaves will be limp and are not suitable for salads. Wash and dry the leaves first, then freeze them in portions so you can add them directly to a blender.
How do you cut romaine lettuce for a Caesar salad?
For a Caesar salad, slice romaine lettuce crosswise into bite-sized pieces or keep small leaves whole. Wash and dry it before cutting, since wet leaves dilute the dressing and make it cling less effectively.
Why is romaine lettuce bitter?
Romaine lettuce may taste bitter when its outer leaves or tough base are included, or when the leaves are older. Remove the outermost leaves and base, then pair the remaining crisp leaves with a tangy dressing.
Can romaine lettuce be used in soup?
Yes, romaine lettuce can be stirred into soup near the end of cooking, much like other leafy greens. Add it shortly before serving so the leaves soften without losing all their texture.
Romaine Lettuce Vitamins & Minerals
Vitamins
Vitamin K
47.94µg · 40% DV
Vitamin A
204.92µg · 23% DV
Folate
63.92µg · 16% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.12mg · 5% DV
Potassium ⭐
116mg · 3% DV
Iron
0.46mg · 3% DV
Phosphorus
14mg · 2% DV
Sodium
3.76mg · 0% DV
Romaine Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Romaine Lettuce
To burn the 8 calories in 1 cup (chopped) (47 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.
What is Romaine Lettuce?
Romaine lettuce is a leafy lettuce with long, upright leaves and a firm, crunchy central rib. It is associated with Mediterranean cooking and is widely grown and eaten around the world. Its crisp texture and mild, slightly earthy taste work well chopped into salads or left in whole leaves for sandwiches and wraps. In the United States it is a familiar base for Caesar salad; elsewhere, it is also served simply with olive oil and lemon or alongside grilled foods. Romaine is mostly water, with some fibre, and is light in calories: 100 g has 17 calories. Pair it with beans, grains or eggs for a more filling meal, or keep the dressing light to let the leaves stay fresh and crisp.
How Nutritious Is Romaine Lettuce?
Nutrient density
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.
Satiety score
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.
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
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.