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Romaine Lettuce Calories
Very low calorie, high water and fiber, source of folate and vitamin K
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Romaine Lettuce (50 g) has 9 calories. That works out to 17 calories per 100 g. It contains 1.7 g of carbs, 0.6 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 51 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Romaine Lettuce?
Romaine lettuce is a variety of lettuce with long, upright leaves, crisp pale ribs and darker, ruffled edges. Closely associated with Mediterranean cooking, it is usually eaten raw in salads, sandwiches and wraps. Its clean, mildly sweet flavour and sturdy crunch hold up well under dressing, making it a classic choice for Caesar salad as well as a simple bowl with tomatoes, cucumber and a lemon or olive-oil dressing. Romaine lettuce is mostly water, with fibre, folate and vitamin K, and is very low in calories. Use the whole leaves as wraps or chop them for a quick side salad; add beans, eggs or grilled fish when you want a more substantial meal.
Romaine Lettuce Nutrition Facts
Selected: 100 g
17
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%
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Romaine Lettuce Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin A
436µg · 48% DV
Folate
136µg · 34% DV
B2
0.08mg · 6% DV
Minerals
Potassium ⭐
247mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
30mg · 4% DV
Manganese
0mg · 0% DV
How Nutritious Is Romaine Lettuce?
Nutrient density
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.
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 17 calories in 100 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.
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
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Romaine Lettuce
Is Romaine Lettuce good for you?
Yes, Romaine Lettuce is a nutritious leafy vegetable, providing water, fiber, folate, and vitamin K. Its crisp leaves work well in salads and sandwiches, while adding it to meals is an easy way to include more vegetables.
How do you wash Romaine Lettuce properly?
Separate the Romaine Lettuce leaves and rinse each one under cool running water. Pay attention to the inner ribs, where grit can collect, then dry the leaves with a clean towel or salad spinner so dressing clings instead of becoming watery.
How long does Romaine Lettuce last in the fridge?
Romaine Lettuce usually keeps for several days when refrigerated dry and unwashed. Store the head loosely wrapped in the crisper drawer, and remove any damaged leaves; moisture trapped around the leaves can make them soften and spoil sooner.
Can you grill Romaine Lettuce?
Yes, Romaine Lettuce can be grilled, and its sturdy ribs help it hold together over heat. Cut a head lengthwise, brush the cut sides lightly with oil, and grill briefly until lightly charred while the center remains crisp.
Why is Romaine Lettuce used in Caesar salad?
Romaine Lettuce is used in Caesar salad because its crisp leaves and firm ribs stand up to the creamy dressing. Toss torn leaves with the dressing shortly before serving to keep them from becoming limp.
What is the difference between Romaine Lettuce and iceberg lettuce?
Romaine Lettuce has elongated leaves and a firm rib, while iceberg forms a round, tightly packed head. Romaine has a more pronounced leafy flavor; iceberg is especially crisp and mild, so they are not always interchangeable in a recipe.
Can you eat the white ribs and heart of Romaine Lettuce?
Yes, the pale ribs and heart of Romaine Lettuce are edible. They are particularly crunchy, so slice them into salads or use them as a sturdy base for toppings rather than discarding them.
Can Romaine Lettuce be cooked?
Yes, Romaine Lettuce can be cooked as well as eaten raw. Quick sautéing or grilling softens the leaves and adds a lightly charred flavor; brief cooking helps preserve some of their texture.
Why does Romaine Lettuce taste bitter?
Romaine Lettuce can taste bitter when the plant has experienced heat or water stress, or as it matures. The outer leaves may be more pronounced in flavor; remove any leaves that taste unpleasantly bitter.
Can you freeze Romaine Lettuce?
You can freeze Romaine Lettuce for use in cooked dishes, but thawed leaves will not stay crisp enough for salads. Wash and dry the leaves, chop them, and add them frozen or thawed to soups and other cooked foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.