How many calories are in romaine lettuce?
A cup of shredded romaine (47 g) has 8 calories. 100 g has 17 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 10.
Nutrition database · Leafy greens
Romaine Lettuce Nutrition Facts per Cup
A cup of shredded romaine lettuce (47 g) has 8 calories, 205 mcg of vitamin A and 48 mcg of vitamin K. The numbers are USDA's for raw romaine (cos) lettuce.
Romaine Lettuce Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup shredded (47 g)
At a glance
- Calories
- 8
- Protein
- 0.6 g · 1%
- Total carbohydrate
- 1.5 g · 1%
- Total fat
- 0.1 g · 0%
- Dietary fiber
- 1 g · 4%
- Total sugars
- 0.6 g · 0%
- Sodium
- 3.8 mg · 0%
Opens the free label generator with this amount of romaine lettuce already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 8 | 17 | |
| Total fat | 0.1 g | 0% | 0.3 g |
| Saturated fat | <0.1 g | 0% | 0.04 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.16 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 3.8 mg | 0% | 8 mg |
| Total carbohydrate | 1.5 g | 1% | 3.29 g |
| Dietary fiber | 1 g | 4% | 2.1 g |
| Total sugars | 0.6 g | 1.19 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.6 g | 1.23 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 205 mcg | 25% | 436 mcg |
| Vitamin C | 1.9 mg | 2% | 4 mg |
| Vitamin E | 0.06 mg | 0% | 0.13 mg |
| Vitamin K | 48 mcg | 40% | 103 mcg |
| Thiamin (B1) | <0.1 mg | 2% | 0.07 mg |
| Riboflavin (B2) | <0.1 mg | 2% | 0.07 mg |
| Niacin (B3) | 0.15 mg | 0% | 0.31 mg |
| Vitamin B6 | <0.1 mg | 2% | 0.07 mg |
| Folate (DFE) | 64 mcg | 15% | 136 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 4.7 mg | 0% | 9.9 mg |
| Minerals | |||
| Calcium | 16 mg | 0% | 33 mg |
| Iron | 0.46 mg | 2% | 0.97 mg |
| Potassium | 116 mg | 2% | 247 mg |
| Magnesium | 6.6 mg | 0% | 14 mg |
| Phosphorus | 14 mg | 0% | 30 mg |
| Zinc | 0.11 mg | 0% | 0.23 mg |
| Copper | <0.1 mg | 0% | 0.05 mg |
| Manganese | 0.07 mg | 4% | 0.16 mg |
| Selenium | 0.19 mcg | 0% | 0.4 mcg |
| Other | |||
| Water | 44.5 g | 94.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Romaine Lettuce nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup shredded | 47 g | 8 | 1.5 g | 0.6 g | 0.1 g | 1 g | 0.6 g |
| 1 leaf inner | 6 g | 1 | 0.2 g | 0.1 g | <0.1 g | 0.1 g | 0.1 g |
| 1 leaf outer | 28 g | 5 | 0.9 g | 0.3 g | 0.1 g | 0.6 g | 0.3 g |
| 1 head | 626 g | 106 | 20.6 g | 7.7 g | 1.9 g | 13.1 g | 7.4 g |
| 1 NLEA serving | 85 g | 14 | 2.8 g | 1 g | 0.3 g | 1.8 g | 1 g |
| 100 g | 100 g | 17 | 3.3 g | 1.2 g | 0.3 g | 2.1 g | 1.2 g |
How much vitamin A is in romaine lettuce?
A cup of shredded romaine (47 g) has 205 mcg of vitamin A, 25% of the Daily Value. 100 g has 436 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin K is in romaine lettuce?
A cup of shredded romaine (47 g) has 48 mcg of vitamin K, 40% of the Daily Value. 100 g has 103 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much folate is in romaine lettuce?
A cup of shredded romaine (47 g) has 64 mcg of folate, 15% of the Daily Value. 100 g has 136 mcg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Romaine Lettuce nutrition per 100 grams
100 g of romaine lettuce has 17 calories, 1.23 g protein, 3.29 g carbohydrate, 2.1 g fiber, 1.19 g sugars and 0.3 g fat.
How Romaine Lettuce compares with other leafy greens
Per 100 g, compared with the other 119 leafy greens in this database, romaine lettuce has fewer calories than 88% of them and less protein than 95%.
Romaine vs iceberg and spinach
Per 100 g, romaine has 436 mcg of vitamin A against 25 mcg in iceberg, and about four times the vitamin K and folate. Raw spinach has similar vitamin A (469 mcg) but more vitamin K (483 mcg) and iron.
Romaine Lettuce nutrition label for Canada, the EU and the UK
The same serving of romaine lettuce, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup shredded (47g) / pour 1 cup shredded (47g)
Calories
10
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans / trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 2 g | 1 % |
| Fibre / Fibres | 1 g | 4 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 16 mg | 1 % |
| Iron / Fer | 0 mg | 3 % |
| Potassium | 125 mg | 3 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 71 kJ / 17 kcal |
| Fat | 0 g |
| of which saturates | 0 g |
| Carbohydrate | 3.3 g |
| of which sugars | 1.2 g |
| Protein | 1.2 g |
| Salt | 0.02 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 47g | %RI* | |
|---|---|---|---|
| Energy | 71 kJ 17 kcal |
33 kJ 8 kcal |
<1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 3.3g | 1.5g | <1% |
| of which sugars | 1.2g | 0.6g | <1% |
| Fibre | 2.1g | 1.0g | - |
| Protein | 1.2g | 0.6g | 1.2% |
| Salt | 0.02g | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about romaine lettuce
Is romaine lettuce more nutritious than iceberg?
By these USDA values, yes: per 100 g it has 436 mcg of vitamin A against 25 mcg, and about four times the vitamin K and folate.
Is romaine lettuce as nutritious as spinach?
Close on vitamin A, lower on vitamin K and iron. Per 100 g, romaine has 103 mcg of vitamin K and spinach 483 mcg.
How many calories are in romaine lettuce?
A cup shredded has 8 calories, and a whole head (626 g) has 106.
How many calories are in 100 g of romaine lettuce?
100 g of romaine lettuce has 17 calories, 1.23 g protein, 3.29 g carbohydrate and 0.3 g fat.
How much protein is in romaine lettuce?
A cup of shredded romaine (47 g) has 0.6 g protein, 1% of the 50 g Daily Value. 100 g has 1.23 g.
What is a serving of romaine lettuce?
This page defaults to 1 cup shredded (47 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for romaine lettuce.
Can I use romaine lettuce in a Nutrition Facts label calculation?
Yes. Open the generator with romaine lettuce added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with romaine lettuce
- Arugula3 cal per 1/2 cup
- Spinach7 cal per 1 cup
- Kale7 cal per 1 cup
- Endive4 cal per 1/2 cup, chopped
- Green Leaf Lettuce5 cal per 1 cup shredded
More in Leafy greens
Guides that include romaine lettuce
Tools and guides for labeling romaine lettuce
If you make and sell a product that contains romaine lettuce, these free tools cover the next steps.
- Nutrition Facts label generatorAdd romaine lettuce and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare romaine lettuce with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169247: "Lettuce, cos or romaine, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with romaine lettuce
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