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: 100 g

KCAL / 100G

Carbs

3.3g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 64% · Protein 23% · Fat 13%

Romaine Lettuce Vitamins & Minerals

Vitamins

Vitamin K

102µg · 85% DV

Vitamin A

436µg · 48% DV

Folate

136µg · 34% DV

Vitamin C

24mg · 27% DV

Minerals

Potassium ⭐

247mg · 7% DV

Iron

1mg · 6% DV

Phosphorus

30mg · 4% DV

Calcium

33mg · 3% DV

How Nutritious Is Romaine Lettuce?

Nutrient density

High

70/ 100

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

51/ 100

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.

Romaine Lettuce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Romaine Lettuce

To burn the 17 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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.

Compare Romaine Lettuce

🥬vs🍅

Romaine Lettuce vs Tomato1 kcal fewer per 100 g

→🥬vs🥗

Romaine Lettuce vs Mixed Green Salad1 kcal fewer per 100 g

→🥬vs🫑

Romaine Lettuce vs Red Pepper14 kcal fewer per 100 g

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Romaine Lettuce vs Boiled Beetroot27 kcal fewer per 100 g

→

Foods Similar to Romaine Lettuce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Romaine Lettuce

How many calories are in romaine lettuce?

Romaine lettuce contains 17 calories per 100 g. It is a low-calorie vegetable option.

Is romaine lettuce keto-friendly?

Yes, romaine lettuce is compatible with keto and ketovore diets. It provides 3.3 g of carbohydrates and 2.1 g of fiber per 100 g.

Have another question about Romaine Lettuce?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026