Calories in Romaine lettuce, raw
Generic food Raw Vegetables
Romaine lettuce, raw contains 17 kcal per 100 g. A 1 NLEA serving (85 g) provides about 14 kcal.
Roughly 63% of its calories come from carbohydrates, with 24% from protein and 13% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 85% of the Daily Value for Vitamin K, 48% of the Daily Value for Vitamin A and 34% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 17 kcal | |
| Total fat C | 0.3 g | 0.4% |
| Saturated fat C | 0.039 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 8 mg | 0.3% |
| Total carbohydrates C | 3.3 g | 1% |
| Dietary fiber C | 2.1 g | 8% |
| Total sugars M | 1.2 g | |
| Protein C | 1.2 g | 2% |
| Vitamin A ? | 436 µg | 48% |
| Vitamin C C | 4 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.13 mg | 0.9% |
| Vitamin K M | 103 µg | 85% |
| Thiamin (B1) C | 0.072 mg | 6% |
| Riboflavin (B2) C | 0.067 mg | 5% |
| Niacin (B3) C | 0.31 mg | 2% |
| Pantothenic acid (B5) C | 0.14 mg | 3% |
| Vitamin B6 C | 0.074 mg | 4% |
| Folate (B9) C | 136 µg | 34% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 9.9 mg | 2% |
| Calcium C | 33 mg | 3% |
| Iron C | 0.97 mg | 5% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 30 mg | 2% |
| Potassium C | 247 mg | 5% |
| Zinc C | 0.23 mg | 2% |
| Copper C | 0.048 mg | 5% |
| Manganese C | 0.16 mg | 7% |
| Selenium M | 0.4 µg | 0.7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24%
- Carbohydrates 63%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.2 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2.1 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Saturated fat0.039 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium8 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal7.2 gprotein density, useful for comparing foods with different calorie levels
- Water94.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.012 g |
|---|---|
| Polyunsaturated fat C | 0.16 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0.39 g |
| Fructose M | 0.8 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.01 g |
|---|---|
| Threonine C | 0.043 g |
| Isoleucine C | 0.045 g |
| Leucine C | 0.076 g |
| Lysine C | 0.064 g |
| Methionine C | 0.015 g |
| Cystine C | 0.006 g |
| Phenylalanine C | 0.065 g |
| Tyrosine C | 0.025 g |
| Valine C | 0.055 g |
| Arginine C | 0.054 g |
| Histidine C | 0.021 g |
| Alanine C | 0.056 g |
| Aspartic acid C | 0.14 g |
| Glutamic acid C | 0.18 g |
| Glycine C | 0.049 g |
| Proline C | 0.045 g |
| Serine C | 0.05 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.047 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.035 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.009 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.003 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (14)
| Beta-carotene M | 5,226 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 2,312 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.36 mg |
| Tocopherol, delta M | 0.01 mg |
| Tocotrienol, alpha M | 0.04 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water C | 94.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.58 g |
| Theobromine Z | 0 mg |
| Energy C | 72 kJ |
| Vitamin A, IU ? | 8,710 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 136 µg |
| Betaine M | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation |
|---|---|
| Calories | 17 kcal |
| Protein | 1.2 g |
| Carbohydrates | 3.2 g |
| Fat | 0.26 g |
| Fiber | 1.8 g |
| Sugars | 1.2 g |
| Sodium | n/a |
Other forms of Romaine lettuce
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce, butterhead (includes boston and bibb types), raw Raw | 13 | 1.4 g | 2.2 g | 0.22 g |
| Lettuce, red leaf, raw Raw | 13 | 1.3 g | 2.3 g | 0.22 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Lettuce, green leaf, raw Raw | 15 | 1.4 g | 2.9 g | 0.15 g |
| Lettuce, iceberg, raw Raw | 15 | 0.74 g | 3.4 g | 0.074 g |
| Lettuce, romaine, green, raw Raw | 18 | 0.98 g | 4.1 g | 0.071 g |
| Lettuce, leaf, red, raw Raw | 15 | 0.88 g | 3.3 g | 0.11 g |
| Lettuce, leaf, green, raw Raw | 19 | 1.1 g | 4.1 g | 0.16 g |
| Lettuce, raw Raw | 20 | 0.92 g | 3.7 g | 0.1 g |
| Lettuce, Boston, raw Raw | 18 | 0.88 g | 3.3 g | 0.11 g |
| Lettuce, arugula, raw Raw | 25 | 2.6 g | 3.7 g | 0.66 g |
| Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing | 24 | 1.1 g | 4.6 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Romaine lettuce, raw vs Iceberg lettuce, rawSpinach, raw vs Romaine lettuce, rawAsparagus, raw vs Romaine lettuce, rawRomaine lettuce, raw vs Celery, raw
Frequently asked questions
How many calories are in raw romaine lettuce?
100 g of raw romaine lettuce has 17 kcal. 1 NLEA serving (85 g): about 14 kcal. 1 leaf inner (6 g): about 1 kcal. 1 leaf outer (28 g): about 5 kcal.
How much protein is in raw romaine lettuce?
Raw romaine lettuce contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 1 g in 1 NLEA serving (85 g). About 24% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw romaine lettuce?
Raw romaine lettuce has 3.3 g of total carbohydrates per 100 g, including 2.1 g of fiber and 1.2 g of sugars.
How much fat is in raw romaine lettuce?
Raw romaine lettuce contains 0.3 g of fat per 100 g, of which 0.039 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does raw romaine lettuce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (85% DV), Vitamin A (48% DV) and Folate (B9) (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw romaine lettuce?
100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169247. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Lettuce, cos or romaine, raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.