Romaine lettuce nutrition facts

Romaine lettuce (1 cup shredded, 47 g) has 8 calories, 0.6 g protein, 0.8 g fiber, 0.1 g fat. It is an excellent source of vitamin K (40% DV), vitamin A (23% DV).

Vitamin K 40% DV Vitamin A 23% DV Folate 5.9% DV Thiamin 3.1% DV Fiber 3% DV

#16 of 50 vegetables for beta-carotene #18 of 50 vegetables for vitamin A #31 of 50 vegetables for lutein + zeaxanthin #35 of 50 vegetables for vitamin K #43 of 50 vegetables for omega-3

Nutrition Facts

Serving size1 cup shredded (47 g)

Calories8

Total Fat 0.1g0.2%

Saturated Fat 0g0.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 4mg0.2%

Total Carbohydrate 1.5g0.6%

Dietary Fiber 0.8g3%

Total Sugars 0.6g

Protein 0.6g1.2%

Vitamin D 0µg0%

Calcium 16mg1.3%

Iron 0.4mg2.5%

Potassium 119mg2.5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 24%
■ Fat 12%
■ Carbohydrate 64%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

268

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-4.6

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 1 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in romaine lettuce

Nutrient	Per 1 cup shredded	% Daily Value
Macronutrients
Calories	8 kcal	0.4%
ProteinF	0.6 g	1.2%
Total fatF	0.1 g	0.2%
CarbohydrateF	1.5 g	0.6%
FiberF	0.8 g	3%
Sugars	0.6 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	2.2 mg	2.4%
Thiamin (B1)F	0.04 mg	3.1%
Riboflavin (B2)F	0.03 mg	2.6%
Niacin (B3)F	0.2 mg	0.9%
Pantothenic acid (B5)F	0.07 mg	1.4%
Vitamin B6F	0.04 mg	2.2%
Folate (DFE)F	24 µg	5.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	205 µg	23%
Vitamin EF	0.07 mg	0.4%
Vitamin D	0 µg	0%
Vitamin KF	47.9 µg	40%
Choline	5 mg	0.8%
Minerals
Sodium	4 mg	0.2%
CalciumF	16 mg	1.3%
IronF	0.4 mg	2.5%
MagnesiumF	6 mg	1.5%
PhosphorusF	14 mg	1.1%
PotassiumF	119 mg	2.5%
ZincF	0.1 mg	1.1%
CopperF	0.02 mg	2.5%
ManganeseF	0.06 mg	2.6%
SeleniumF	0.2 µg	0.3%
Carotenoids
Beta-caroteneF	2,458 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	1,086 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	45 g	no DV
Amino acids
TryptophanF	0.005 g	no DV
ThreonineF	0.021 g	no DV
IsoleucineF	0.021 g	no DV
LeucineF	0.036 g	no DV
LysineF	0.03 g	no DV
MethionineF	0.007 g	no DV
PhenylalanineF	0.031 g	no DV
ValineF	0.026 g	no DV
HistidineF	0.01 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	17 kcal	0.9%
ProteinF	1.2 g	2.5%
Total fatF	0.3 g	0.3%
CarbohydrateF	3.2 g	1.2%
FiberF	1.8 g	6.4%
Sugars	1.2 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.11 g	no DV
Omega-6 (linoleic)	0.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	4.6 mg	5.1%
Thiamin (B1)F	0.08 mg	6.6%
Riboflavin (B2)F	0.07 mg	5.5%
Niacin (B3)F	0.3 mg	2%
Pantothenic acid (B5)F	0.14 mg	2.9%
Vitamin B6F	0.08 mg	4.6%
Folate (DFE)F	50 µg	12%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	436 µg	48%
Vitamin EF	0.14 mg	0.9%
Vitamin D	0 µg	0%
Vitamin KF	102 µg	85%
Choline	10 mg	1.8%
Minerals
Sodium	8 mg	0.3%
CalciumF	35 mg	2.7%
IronF	0.9 mg	5.3%
MagnesiumF	14 mg	3.3%
PhosphorusF	30 mg	2.4%
PotassiumF	253 mg	5.4%
ZincF	0.2 mg	2.3%
CopperF	0.05 mg	5.3%
ManganeseF	0.13 mg	5.5%
SeleniumF	0.4 µg	0.7%
Carotenoids
Beta-caroteneF	5,230 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	2,310 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	95 g	no DV
Amino acids
TryptophanF	0.011 g	no DV
ThreonineF	0.044 g	no DV
IsoleucineF	0.045 g	no DV
LeucineF	0.076 g	no DV
LysineF	0.064 g	no DV
MethionineF	0.014 g	no DV
PhenylalanineF	0.066 g	no DV
ValineF	0.055 g	no DV
HistidineF	0.021 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	5 kcal	0.2%
ProteinF	0.4 g	0.7%
Total fatF	0.1 g	0.1%
CarbohydrateF	0.9 g	0.3%
FiberF	0.5 g	1.8%
Sugars	0.3 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	1.3 mg	1.4%
Thiamin (B1)F	0.02 mg	1.9%
Riboflavin (B2)F	0.02 mg	1.6%
Niacin (B3)F	0.1 mg	0.6%
Pantothenic acid (B5)F	0.04 mg	0.8%
Vitamin B6F	0.02 mg	1.3%
Folate (DFE)F	14 µg	3.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	124 µg	14%
Vitamin EF	0.04 mg	0.3%
Vitamin D	0 µg	0%
Vitamin KF	28.9 µg	24%
Choline	3 mg	0.5%
Minerals
Sodium	2 mg	0.1%
CalciumF	10 mg	0.8%
IronF	0.3 mg	1.5%
MagnesiumF	4 mg	0.9%
PhosphorusF	9 mg	0.7%
PotassiumF	72 mg	1.5%
ZincF	0.1 mg	0.6%
CopperF	0.01 mg	1.5%
ManganeseF	0.04 mg	1.6%
SeleniumF	0.1 µg	0.2%
Carotenoids
Beta-caroteneF	1,483 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	655 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	27 g	no DV
Amino acids
TryptophanF	0.003 g	no DV
ThreonineF	0.012 g	no DV
IsoleucineF	0.013 g	no DV
LeucineF	0.022 g	no DV
LysineF	0.018 g	no DV
MethionineF	0.004 g	no DV
PhenylalanineF	0.019 g	no DV
ValineF	0.016 g	no DV
HistidineF	0.006 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169247 ("Lettuce, cos or romaine, raw"), Foundation Foods #746769.

Romaine lettuce variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Romaine lettuce (this page)	17	1.2	0.3	3.2	1.8	1.2	253	4.6	8
Iceberg	14	0.7	0.1	3.4	1.2	2	139	2.8	16

Frequently asked questions

How many calories are in romaine lettuce?

Romaine lettuce has 8 calories per 1 cup shredded (47 g), or 17 calories per 100 g, according to USDA FoodData Central.

How much protein is in romaine lettuce?

0.6 g of protein per 1 cup shredded, which is 1.2% of the 50 g Daily Value.

What is romaine lettuce rich in?

Per serving, romaine lettuce is richest in Vitamin K at 40% of the Daily Value, Vitamin A (RAE) (23%), Folate (DFE) (5.9%), Thiamin (B1) (3.1%).

Is romaine lettuce healthy?

By nutrient density, romaine lettuce scores 268 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.