Calories in Romaine Lettuce: Per 100 g, Per Serving & Nutrition Facts
17 kcal (71 kJ) per 100 g · P/F/C 1.2/0.3/3.3 g
Serving (60 g) — 10 kcal (43 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is romaine lettuce healthy?
Yes. On its nutrient profile, romaine lettuce is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 17 kcal per 100 g, so a 60 g serving is 10 kcal.
- Counts toward your fruit and vegetables: a 60 g serving is 15% of the 400 g a day the WHO advises.
A typical serving is 60 g: 10 kcal, 0.7 g protein, 0.2 g fat and 2 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Romaine is the crisp, long-leaved lettuce behind Caesar salad — about 17 calories per 100 g and rich in vitamin K.
How many calories in romaine lettuce: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 60 g |
|---|---|---|
| Calories | 17 kcal | 10 kcal |
| Energy (kilojoules) | 71 kJ | 43 kJ |
| Protein | 1.2 g | 0.7 g |
| Fat | 0.3 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 3.3 g | 2 g |
| incl. sugars | 1.2 g | 0.7 g |
| incl. fiber | 2.1 g | 1.3 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 169247, “Lettuce, cos or romaine, raw” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 39%fat 22%carbs 39%
Vitamins and minerals in romaine lettuce
Per 100 g, the standouts are vitamin K — 102 mcg, 85% of the Daily Value; vitamin A — 436 mcg, 48% of the Daily Value; folate — 136 mcg, 34% of the Daily Value (#3 of 30 in our vegetables section).
| Nutrient | Per 100 g | Serving: 60 g | % DV |
|---|---|---|---|
| Vitamin A | 436 mcg | 262 mcg | 29% |
| Vitamin C | 4 mg | 2.4 mg | 3% |
| Vitamin K | 102 mcg | 61 mcg | 51% |
| Thiamin (B1) | 0.07 mg | 0.04 mg | 4% |
| Riboflavin (B2) | 0.07 mg | 0.04 mg | 3% |
| Vitamin B6 | 0.07 mg | 0.04 mg | 3% |
| Folate (B9) | 136 mcg | 82 mcg | 20% |
| Potassium | 247 mg | 148 mg | 3% |
| Calcium | 33 mg | 20 mg | 2% |
| Magnesium | 14 mg | 8.4 mg | 2% |
| Phosphorus | 30 mg | 18 mg | 1% |
| Iron | 0.97 mg | 0.58 mg | 3% |
| Zinc | 0.23 mg | 0.14 mg | 1% |
| Copper | 0.05 mg | 0.03 mg | 3% |
| Manganese | 0.16 mg | 0.09 mg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Lettuce, cos or romaine, raw” (FDC ID 169247, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Romaine Lettuce calories by weight, 20–150 g
30 g of romaine lettuce has 5.1 calories and 50 g has 8.5. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 3.4 | 0.2 / 0.1 / 0.7 | 0.4 |
| 30 g | 5.1 | 0.4 / 0.1 / 1 | 0.6 |
| 50 g | 8.5 | 0.6 / 0.2 / 1.7 | 1.1 |
| 60 g — typical serving | 10 | 0.7 / 0.2 / 2 | 1.3 |
| 100 g | 17 | 1.2 / 0.3 / 3.3 | 2.1 |
| 150 g | 26 | 1.8 / 0.5 / 4.9 | 3.2 |
Try it with your numbers
Portion → calories and macros
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Swaps for romaine lettuce
No need to swap: romaine lettuce already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.2 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Romaine Lettuce vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bok Choy | 13 | 1.5 / 0.2 / 2.2 |
| Celery | 14 | 0.7 / 0.2 / 3 |
| Cucumber | 15 | 0.8 / 0.1 / 3.5 |
| Romaine Lettuce | 17 | 1.2 / 0.3 / 3.3 |
| Zucchini | 17 | 1.2 / 0.3 / 3.2 |
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Tomatoes | 20 | 1.1 / 0.2 / 4.9 |
FAQ
How many calories are in 100 g of romaine lettuce?
100 g of romaine lettuce has 17 calories, with 1.2 g protein, 0.3 g fat and 3.3 g carbohydrates (2.1 g fiber).
How many calories are in a serving of romaine lettuce?
A 60 g serving has 10 calories: 0.7 g protein, 0.2 g fat and 2 g carbs.
What are the macros of romaine lettuce?
Per 100 g: 1.2 g protein, 3.3 g carbs and 0.3 g fat. By calories that's about 39% protein, 39% carbs and 22% fat.
What vitamins and minerals are in romaine lettuce?
Per 100 g, romaine lettuce is richest in vitamin K (102 mcg, 85% DV), vitamin A (436 mcg, 48% DV), folate (136 mcg, 34% DV) — from USDA FoodData Central record 169247.
How much fiber is in romaine lettuce?
100 g of romaine lettuce has 2.1 g of fiber; a 60 g serving has 1.3 g — 5% of the 25 g a day the WHO recommends.
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