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Romaine lettuce Calories
Low-calorie leafy green rich in vitamin K, folate, and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) 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 0.9 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 (shredded) · 47 g
8
KCAL / 47G
Carbs
1.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% 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 (shredded) (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 | 0.9 g | 3% |
| 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 Shredded Romaine lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 47 g | 8 kcal |
| 1 piece (small) | 70 g | 12 kcal |
| 1 serving (small) | 85 g | 14 kcal |
| 2 cup (shredded) | 94 g | 16 kcal |
| 100 g | 100 g | 17 kcal |
| 1 piece (medium) | 120 g | 20 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 piece (large) | 180 g | 31 kcal |
| 1 serving (large) | 250 g | 43 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Romaine lettuce
What is romaine lettuce?
Romaine lettuce is a lettuce with upright, elongated heads, crisp ribs, and long leaves. It is also called cos lettuce in some countries and is a familiar choice for salads, sandwiches, and wraps.
Is romaine lettuce the same as cos lettuce?
Yes, romaine lettuce and cos lettuce are names for the same type of lettuce. “Romaine” is more common in North America, while “cos” is often used in the UK and other regions.
What is the difference between romaine and iceberg lettuce?
Romaine lettuce grows in taller, looser heads with long, dark-green leaves and crisp ribs; iceberg forms a tight, round head with paler leaves. Romaine also holds its shape well in hearty salads and wraps.
How do you wash romaine lettuce?
Separate the romaine lettuce leaves and rinse each one under cool running water, paying attention to the ribs where grit can collect. Dry them in a salad spinner or with a clean towel so dressing will cling.
How long does romaine lettuce last in the fridge?
A whole, unwashed head of romaine lettuce can stay fresh in the refrigerator for about a week when kept dry in the crisper drawer. Remove any damaged leaves, and use cut or washed leaves sooner.
Can you eat romaine lettuce raw?
Yes, romaine lettuce is commonly eaten raw. Its crisp ribs and sturdy leaves work well in salads, sandwiches, and wraps; wash the leaves thoroughly before serving.
What is a romaine lettuce heart?
A romaine lettuce heart is the compact inner portion of the head, where the leaves are usually palest and most tender. Hearts are often sold separately and are convenient for Caesar salads or grilling.
Can you grill romaine lettuce?
Yes, romaine lettuce grills well when you halve the head lengthwise and cook it briefly over high heat. Brush the cut side lightly with oil; the outside will char while the ribs stay crisp.
Why does romaine lettuce turn pink or red at the cut edges?
Romaine lettuce can develop a pink or reddish tint where cut edges oxidize, especially as the leaves age. If the lettuce is otherwise crisp and smells fresh, the color alone is not a sign of spoilage.
Can romaine lettuce be used in Caesar salad?
Yes, romaine lettuce is the classic base for Caesar salad. Its sturdy leaves hold creamy dressing without becoming limp as quickly as delicate lettuces, and the crisp ribs add a satisfying crunch.
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
Potassium ⭐
116mg · 3% DV
Manganese
0.08mg · 3% DV
Iron
0.46mg · 3% DV
Copper
0.02mg · 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 (shredded) (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 has long, upright leaves with crisp ribs and tender tops. Yedikule lettuce is a local Turkish type associated with Istanbul’s Yedikule district. Its flavour is mild and slightly sweet, with a faint bitterness in the darker outer leaves.
It is commonly chopped into salads, tucked into sandwiches and wraps, or served alongside a meal. The sturdy leaves hold their shape better than softer lettuces, making them useful when you want a fresh crunch. Romaine lettuce is low in calories and contributes fibre, folate and vitamin K. Wash and dry the leaves well before serving; pair them with beans, eggs or cheese for a more filling plate.
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
✓ Suitable
Low FODMAP
— Not suitable
Romaine lettuce Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.