QUICK ANSWER
How many calories are in romaine lettuce?
Raw romaine lettuce provides 17 kcal per 100 g. Scale from the edible portion and keep other states separate.
17 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Romaine lettuce nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 17 kcal
- Protein
- 1.24 g
- Carbohydrate
- 3.24 g
- Fat
- 0.26 g
- Fibre
- 1.8 g
- Vitamin A
- 436 µg RAE
- Vitamin K
- 102 µg
- Potassium
- 253 mg
Source: USDA FoodData Central Foundation record 746769. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.24 g per 100 g. From Lettuce, cos or romaine, raw.
Carbohydrate
3.24 g per 100 g. From Lettuce, cos or romaine, raw.
Fat
0.26 g per 100 g. From Lettuce, cos or romaine, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where romaine lettuce fits in a varied eating pattern.
Vitamin A
436 µg RAE per 100 g in the selected USDA record.
Vitamin K
102 µg per 100 g in the selected USDA record.
Potassium
253 mg per 100 g in the selected USDA record.
Folate
50 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Romaine, raw
Selected reference.
Iceberg
Mapped separately from romaine.
Butterhead
Boston and Bibb types have a separate mapped record.
Green- or red-leaf
Choose the matching leaf variety instead of assuming romaine values.
PRACTICAL CONTEXT
How romaine lettuce can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 17 kcal per 100 g, the 50 g example is 8.5 kcal.
Fibre check
The selected record lists 1.8 g fibre per 100 g.
Protein check
The selected record lists 1.24 g protein per 100 g.
Best logging move
Weigh the leaves and log dressing, cheese, croutons, nuts and other salad ingredients separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep lettuce chilled and manage excess moisture.
After opening or cooking
Follow the washing directions on packaged greens; rinse unwashed heads before use.
Prepare
Use clean hands, utensils and a board for ready-to-eat leaves.
Safety boundary
Discard slimy, mouldy or strongly spoiled leaves; the nutrient record does not establish storage duration.
PHOTO LOGGING
How to log romaine lettuce more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Lettuce, cos or romaine, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Romaine lettuce calorie and nutrition questions
How many calories are in 100 g of lettuce?
17 kcal in the selected Lettuce, cos or romaine, raw record.
How much fibre is in lettuce?
1.8 g per 100 g in the selected record.
Which lettuce state does this page use?
Lettuce, cos or romaine, raw. Preparation and edible state are part of the answer.
Does iceberg lettuce use the romaine values?
No. Iceberg and romaine have separate mapped records.
How are the portion calories calculated?
Each portion is scaled from 17 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Lettuce, cos or romaine, raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration or food-safety limits; use package directions and current local guidance where relevant.
Open USDA FoodData Central Foundation record 746769 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.