Romaine Lettuce
The most nutrient-dense of the crisp lettuces, with vitamin A, K and folate.
Nutrition per 100 g
Standardised to 100 g of romaine lettuce for fair comparison. Typical serving: 2 cups shredded (94 g) — 16 kcal per 94 g serving.
| Nutrient | Per 100 g | Per serving (94 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 17 kcal | 16 kcal | 100 kcal |
| Protein | 1.3 g | 1.2 g | 7.5 g |
| Carbohydrate | 3.2 g | 3 g | 18.8 g |
| Fat | 0.3 g | 0.3 g | 1.9 g |
| Fibre | 2 g | 1.9 g | 11.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of romaine lettuce, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (94 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 436 µg | 410 µg | 48% |
| Vitamin C | 4 mg | 3.8 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.13 mg | 0.12 mg | <1% |
| Vitamin K | 103 µg | 96.8 µg | 86% |
| Thiamin | 0.072 mg | 0.068 mg | 6% |
| Riboflavin | 0.067 mg | 0.063 mg | 5% |
| Niacin | 0.31 mg | 0.29 mg | 2% |
| Vitamin B6 | 0.074 mg | 0.07 mg | 4% |
| Folate | 136 µg | 128 µg | 34% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.14 mg | 0.13 mg | 3% |
| Choline | 9.9 mg | 9.3 mg | 2% |
| Minerals | |||
| Calcium | 33 mg | 31 mg | 3% |
| Iron | 0.97 mg | 0.91 mg | 5% |
| Magnesium | 14 mg | 13.2 mg | 3% |
| Phosphorus | 30 mg | 28.2 mg | 2% |
| Potassium | 247 mg | 232 mg | 5% |
| Sodium | 8 mg | 7.5 mg | <1% |
| Zinc | 0.23 mg | 0.22 mg | 2% |
| Selenium | 0.4 µg | 0.38 µg | <1% |
| Copper | 0.048 mg | 0.045 mg | 5% |
| Manganese | 0.16 mg | 0.15 mg | 7% |
Source: USDA FoodData Central — Lettuce, cos or romaine, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat romaine lettuce?
- Far more nutrition than iceberg for the same crunch.
- Leaves work as wraps for a lower-carbohydrate lunch.
- Adds volume to meals that helps with fullness.
How to include it
- Griddle halved hearts and dress with yogurt and anchovy.
- Use whole leaves as wraps for chicken or tofu.
- Build a big base salad and add eggs, beans and seeds.
Things to consider
- Bagged salad is a repeat source of food safety recalls — wash and use quickly.
- Very low in calories, so it needs protein and fat to make a meal.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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