Romaine Lettuce: Calories, Nutrition and Health Benefits
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Perplexity One cup of shredded raw romaine (47 g) has 8 calories, 1.5 g of carbs, 1 g of fiber and under 1 g of protein, so it adds crunch and volume to a meal for almost no energy. A whole head (about 626 g) is roughly 106 calories. Per 100 g it is 17 calories, which makes it a little more nutrient-dense than iceberg.
Quick Nutrition Facts
Per 1 cup shredded raw romaine (47 g)
| Nutrient | Amount |
|---|---|
| Calories | 8 kcal |
| Protein | 0.58g |
| Carbohydrates | 1.55g |
| Fiber | 0.99g |
| Sugars | 0.56g |
| Fat | 0.14g |
| Sodium | 3.8 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Romaine is 95% water, so its job on the plate is volume and crunch, not macros. What it does bring is vitamin K (roughly 100 mcg per 100 g, about 48 mcg a cup), folate and vitamin A. The practical points are the ones people skip: dress it with a fat so you absorb the fat-soluble vitamins, add protein so the salad is a meal, and keep your vitamin K steady if you take warfarin.
Myth Busters
MYTH #1: Romaine has no nutrition because it is mostly water.
TRUTH: It is low in calories, but a cup still gives about 1 g of fiber, and USDA data lists roughly 100 mcg of vitamin K per 100 g. The NIH adequate intake is 120 mcg a day for men and 90 mcg for women, so two cups of romaine cover a large share of it. USDA FoodData Central: Lettuce, cos or romaine, raw (FDC 169247); NIH Office of Dietary Supplements: Vitamin K fact sheet for health professionals
MYTH #2: Romaine and iceberg are the same thing.
TRUTH: Per 100 g romaine has 17 kcal and 2.1 g fiber. Iceberg is lower in both fiber and most vitamins. Romaine's darker outer leaves are also where most of the nutrients sit. USDA FoodData Central: Lettuce, cos or romaine, raw (FDC 169247); Foodstruct: Lettuce, cos or romaine, raw nutrition (per 100 g, 1 cup, 1 head)
MYTH #3: Pre-washed romaine is always safe to eat straight from the bag.
TRUTH: Only bags labeled ready to eat, triple washed or no washing necessary skip the rinse. CDC advises washing other leafy greens, and notes that washing removes some germs but not all of them, so storage and cold-chain handling still matter. CDC: Outbreak of E. coli infections linked to leafy greens (washing advice); Effects of household washing on bacterial load and removal of E. coli from lettuce
MYTH #4: A big romaine salad is a low-calorie meal no matter what goes on it.
TRUTH: The lettuce itself is 8 kcal a cup. A Caesar-style salad gets nearly all its calories from dressing, cheese, croutons and chicken, not from the leaves, so the calorie count depends on the toppings. USDA FoodData Central: Lettuce, cos or romaine, raw (FDC 169247); USDA SNAP-Ed Connection: Lettuce seasonal produce guide
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | About 17 kcal per 100 g and 95% water, so a large bowl fills your plate for under 30 kcal before dressing. USDA FoodData Central: Lettuce, cos or romaine, raw (FDC 169247) |
| Diabetes / Blood Sugar | | Roughly 1.5 g of carbs and 0.6 g of sugar per cup, so it has almost no effect on glucose. The meal's carbs come from croutons, bread or sweet dressing, not the leaves. Nutrition Facts for Romaine Lettuce, 1 cup shredded (47 g), from USDA data; USDA FoodData Central: Lettuce, cos or romaine, raw (FDC 169247) |
| Muscle Gain |  | Only 0.58 g of protein per cup. It is a fine base for a high-protein salad but provides almost none itself. Nutrition Facts for Romaine Lettuce, 1 cup shredded (47 g), from USDA data |
| Heart Health | | About 4 mg of sodium and almost no fat per cup, with potassium and fiber. The dressing decides the final sodium and fat. USDA FoodData Central: Lettuce, cos or romaine, raw (FDC 169247); Nutrition Facts for Romaine Lettuce, 1 cup shredded (47 g), from USDA data |
| Pregnancy |  | Provides folate and vitamin K, but leafy greens carry a food-safety risk, so wash it unless labeled ready to eat and keep it cold. CDC: Outbreak of E. coli infections linked to leafy greens (washing advice); NIH Office of Dietary Supplements: Vitamin K fact sheet for health professionals |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Romaine Lettuce
A cup of romaine has about 1.5 g of carbs and 1 g of fiber, so it barely moves blood glucose by itself. Any rise after a romaine salad comes from croutons, sweet dressing or fruit added to it. Nutrition Facts for Romaine Lettuce, 1 cup shredded (47 g), from USDA data
Estimated Blood Sugar Response (1 cup shredded romaine)
Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.
How to flatten the spike
- Eat the salad greens first, then the protein and starch, which flattens the glucose rise from the rest of the meal.
- Add protein such as chicken, eggs or beans so the salad is a full meal.
- Skip sweetened dressings and candied nuts, which add more sugar than the lettuce does.
- Use olive oil and vinegar or lemon instead of creamy dressings to keep carbs and added sugar low.
Cultural Significance
Romaine is also called cos lettuce, after the Greek island of Kos, and is the traditional lettuce in Caesar salad, which Caesar Cardini is credited with creating in Tijuana in 1924. It is a staple of Mediterranean and Middle Eastern salads and is often served with tahini or lemon dressings. In the US, the 2018 E. coli outbreaks linked to romaine made it the best-known example of leafy-green food safety.
Compare & Substitute
Romaine Lettuce vs Similar Foods
| Nutrient | Iceberg lettuce, 1 cup shredded (72 g) | Baby spinach, 1 cup (30 g) | Arugula, 1 cup (20 g) | Kale, raw chopped, 1 cup (67 g) |
|---|---|---|---|---|
| Calories | 10 kcal | 7 kcal | 5 kcal | 33 kcal |
| Protein | 0.65g | 0.86g | 0.5g | 2.9g |
| Carbohydrates | 2.1g | 1.1g | 0.7g | 6g |
| Fat | 0.1g | 0.12g | 0.13g | 0.6g |
Frequently Asked Questions
How many calories are in romaine lettuce?
One cup of shredded raw romaine (47 g) has 8 calories. A 100 g serving has 17 calories, one outer leaf (28 g) about 5, and a whole head (about 626 g) about 106.
Is romaine lettuce good for weight loss?
Yes, as a base. It is about 95% water, with 8 calories a cup, so it adds volume to a meal. The dressing, cheese and croutons are what drive the calories of a romaine salad.
Does romaine lettuce have carbs or sugar?
One cup has about 1.5 g of carbs, 1 g of fiber and 0.6 g of sugar. That leaves under 1 g of net carbs per cup.
Is romaine healthier than iceberg lettuce?
Per 100 g, romaine has more fiber (2.1 g) and more vitamins than iceberg, especially vitamin K and vitamin A. Both are very low in calories, so romaine is the better pick for nutrients.
Does romaine lettuce affect warfarin?
It is rich in vitamin K, which affects how warfarin works. The NIH advises people on warfarin to keep vitamin K intake consistent day to day rather than avoid greens. Ask your doctor about your own range.
Should I wash romaine lettuce?
Yes, unless the label says ready to eat, triple washed or no washing necessary. CDC notes that washing removes some germs but not all, so keep it refrigerated and discard slimy leaves.
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