Vegetables
Romaine lettuce nutrition facts
A 1 undetermined cup shredded (47 g) serving of romaine lettuce provides 8 calories, 1 g protein, 2 g carbohydrate, and 0 g fat — about 24% of its calories from protein, 63% from carbohydrate, and 13% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup shredded (47 g) | Per 100 g |
|---|---|---|
| Calories | 8 | 17 |
| Protein | 1 g | 1 g |
| Total carbohydrate | 2 g | 3 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (47 g)
- Vitamin C
- 1.88 mg
- Vitamin A (RAE)
- 205 mcg
- Vitamin E
- 0.06 mg
- Vitamin K
- 48.2 mcg
- Thiamin (B1)
- 0.03 mg
- Riboflavin (B2)
- 0.03 mg
- Niacin (B3)
- 0.15 mg
- Vitamin B6
- 0.03 mg
- Folate (DFE)
- 63.9 mcg
- Magnesium
- 6.58 mg
- Phosphorus
- 14.1 mg
- Zinc
- 0.11 mg
- Copper
- 0.02 mg
- Manganese
- 0.07 mg
- Selenium
- 0.19 mcg
Photo by kaboompics.com on Pexels
Selecting, storing & prepping romaine lettuce
- Selecting
- Look for tightly packed, crisp leaves with a deep green color at the tips fading to pale green or white at the base; wilted outer leaves or a slimy stem indicate the head is past its prime.
- Storing
- Romaine lettuce keeps 1-2 weeks refrigerated in a produce bag or crisper drawer; wrapping the cut end in a slightly damp paper towel can extend freshness.
- Prepping
- Washing and drying romaine leaves thoroughly (a salad spinner works well) before storing or serving prevents excess moisture from causing them to wilt or brown faster.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup shredded (47 g), romaine lettuce is an excellent source of Vitamin K and Vitamin A and a good source of Folate.
% of the FDA Daily Value per 1 undetermined cup shredded (47 g) serving.
Key metrics
Nutrient density
Per 100 kcal, romaine lettuce delivers about 22% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 97% of foods · 90% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to romaine lettuce by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in romaine lettuce?
- A 1 undetermined cup shredded (47 g) serving of romaine lettuce has about 8 calories. Per 100 g, it has 17 calories — a very low calorie density.
- How much protein is in romaine lettuce?
- Romaine lettuce provides about 1 g of protein per 1 undetermined cup shredded (47 g) serving.
- What are the macros in romaine lettuce?
- Per serving, romaine lettuce has roughly 1 g protein, 2 g carbohydrate, and 0 g fat. By calories, that is 24% protein, 63% carbohydrate, and 13% fat.
- Is romaine lettuce high in protein?
- Romaine lettuce has a protein density of about 7.2 g per 100 kcal, and 24% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in romaine lettuce?
- Per 1 undetermined cup shredded (47 g), romaine lettuce is a notable source of Vitamin K, Vitamin A, and Folate. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of romaine lettuce?
- Per 1 undetermined cup shredded (47 g), romaine lettuce has 8 calories, 1 g protein, 2 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin K, Vitamin A, and Folate. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169247 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Romaine lettuce Nutrition Facts.” https://nutrifactshub.com/foods/romaine-lettuce