News of Health / Nutrition Facts Library
Romaine Lettuce Nutrition Facts: Is Romaine Lettuce Good for You?
Romaine lettuce is a source of several key nutrients while being very low in calories, fat, and sodium. Based on FDA daily values, a 100-gram serving is high in vitamin A, vitamin K, and folate. It also provides some dietary fiber. Whether it is a healthy choice depends on the portion size and what it’s served with, as part of your overall diet. The data here is for raw romaine lettuce.
Per 100 g · Lettuce, cos or romaine, raw
What stands out in romaine lettuce
- High in vitamin K. A 100-gram serving of raw romaine lettuce provides 102 mcg of vitamin K. This amount represents 85% of the Daily Value (DV).
- High in vitamin A. This serving size also contains 436 mcg of vitamin A (RAE), which is 48% of the DV.
- High in folate. Romaine lettuce supplies 136 mcg of folate per 100 grams, meeting 34% of the DV.
- Low in calories. With only 17 calories per 100 grams, romaine lettuce is a low-calorie food. A shredded cup contains just 8 calories.
What to keep in mind
- Raw romaine lettuce is naturally very low in sodium, with 8 mg per 100 grams. It contains no cholesterol and less than half a gram of total fat. Salad dressings and other toppings can add significant amounts of fat, sodium, and calories.
Romaine Lettuce nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 17 kcal | – |
| Protein | 1.2 g | 2% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.16 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 3.3 g | 1% |
| Dietary fiber | 2.1 g | 8% |
| Total sugars | 1.2 g | – |
| Water | 94.6 g | – |
| Sodium | 8 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 247 mg | 5% |
| Calcium | 33 mg | 3% |
| Iron | 0.97 mg | 5% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 30 mg | 2% |
| Zinc | 0.23 mg | 2% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.15 mg | 7% |
| Selenium | 0.4 mcg | 1% |
| Vitamin A (RAE) | 436 mcg | 48% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 102 mcg | 85% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.31 mg | 2% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 136 mcg | 34% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 9.9 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Romaine Lettuce by portion
The nutrition information changes with portion size. While a 100-gram serving has 17 calories, a single shredded cup (47 g) has only 8 calories and 1 gram of fiber. An FDA reference serving size of 85 grams contains 14 calories and 1.8 grams of fiber. A whole head of romaine lettuce (626 g) provides 106 calories, 7.5 grams of protein, and 13.1 grams of dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup shredded | 47 g | 8 | 0.6 g | 1.6 g | 1 g | 0.1 g |
| 1 leaf inner | 6 g | 1 | 0.1 g | 0.2 g | 0.1 g | 0 g |
| 1 leaf outer | 28 g | 5 | 0.3 g | 0.9 g | 0.6 g | 0.1 g |
| 1 head | 626 g | 106 | 7.5 g | 20.7 g | 13.1 g | 1.9 g |
| 1 serving (FDA label reference amount) | 85 g | 14 | 1 g | 2.8 g | 1.8 g | 0.3 g |
How romaine lettuce compares with other vegetables
Among 38 vegetables analyzed, raw romaine lettuce ranks highly for a few key vitamins. It is 3rd for folate, 5th for vitamin A, and 6th for vitamin K. However, it ranks in the bottom half for calories (33rd) and carbohydrates (34th), indicating it is less concentrated in these than many other vegetables. Its overall calorie and macronutrient profile is similar to other high-water-content vegetables like zucchini, tomato, radish, and cucumber. For example, a 100-gram serving of romaine has 17 calories and 3.3 grams of carbs, while the same amount of tomato has 18 calories and 3.9 grams of carbs.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Romaine Lettuce | 17 | 1.2 g | 3.3 g | 2.1 g | 0.3 g |
| Zucchini | 17 | 1.2 g | 3.1 g | 1 g | 0.32 g |
| Tomato | 18 | 0.88 g | 3.9 g | 1.2 g | 0.2 g |
| Radish | 16 | 0.68 g | 3.4 g | 1.6 g | 0.1 g |
| Cucumber | 15 | 0.65 g | 3.6 g | 0.5 g | 0.11 g |
Quick answers
How many calories are in a cup of romaine lettuce?
According to USDA data, one cup of shredded raw romaine lettuce (47 grams) contains 8 calories.
How many carbs are in romaine lettuce?
A 100-gram serving of raw romaine lettuce has 3.3 grams of carbohydrates, which includes 2.1 grams of fiber. A single shredded cup has 1.6 grams of carbohydrates.
Is romaine lettuce a good source of fiber?
A 100-gram serving of raw romaine provides 2.1 grams of dietary fiber, which is 8% of the Daily Value. A whole head contains 13.1 grams of fiber.
When to talk to a doctor or dietitian
- It supplies 102 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how romaine lettuce fits your situation.
Last updated October 21, 2026