Calories in Romaine lettuce, raw
Generic food Raw Vegetables
Romaine lettuce, raw contains 21 kcal per 100 g. A typical serving of 1 cup (35 g) provides about 7 kcal.
Roughly 78% of its calories come from carbohydrates, with 19% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for lettuce and lettuce salads on FoodFactly (25 kcal per 100 g).
100 g provides 70% of the Daily Value for Vitamin K, 48% of the Daily Value for Vitamin A and 13% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21 kcal | |
| Total fat C | 0.07 g | 0.1% |
| Saturated fat C | 0.039 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 23 mg | 1% |
| Total carbohydrates C | 4.1 g | 1% |
| Dietary fiber C | 1.8 g | 6% |
| Total sugars C | 1.2 g | |
| Protein C | 0.98 g | 2% |
| Vitamin A C | 436 µg | 48% |
| Vitamin C C | 4.6 mg | 5% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.14 mg | 0.9% |
| Vitamin K C | 83.4 µg | 70% |
| Thiamin (B1) C | 0.063 mg | 5% |
| Riboflavin (B2) C | 0.072 mg | 6% |
| Niacin (B3) C | 0.37 mg | 2% |
| Vitamin B6 C | 0.063 mg | 4% |
| Folate (B9) C | 50 µg | 13% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 9.9 mg | 2% |
| Calcium C | 28 mg | 2% |
| Iron C | 0.27 mg | 2% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 23 mg | 2% |
| Potassium C | 260 mg | 6% |
| Zinc C | 0.25 mg | 2% |
| Copper C | 0.049 mg | 5% |
| Selenium C | 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 19%
- Carbohydrates 78%
- Fat 3%
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
- Protein0.98 gin the lowest quarter of lettuce and lettuce salads (median 1.3 g)
- Fiber1.8 gin the top quarter of lettuce and lettuce salads (median 1.4 g)
- Sugars1.2 gin the lowest quarter of lettuce and lettuce salads (median 1.6 g)
- Fat0.07 gin the lowest quarter of lettuce and lettuce salads (median 0.66 g)
- Saturated fat0.039 gbelow the median for lettuce and lettuce salads (median 0.086 g)
- Sodium23 mgin the lowest quarter of lettuce and lettuce salads (median 39 mg)
- Protein per 100 kcal4.7 gprotein density, useful for comparing foods with different calorie levels
- Water94.3 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 |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.047 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.035 g |
| SFA 18:0 C | 0.005 g |
| MUFA 18:1 C | 0.009 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5,230 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2,310 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 94.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 50 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 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 |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw romaine lettuce?
100 g of raw romaine lettuce has 21 kcal. 1 cup (35 g): about 7 kcal. 1 leaf (13 g): about 3 kcal. Guideline amount in salad (70 g): about 15 kcal.
How much protein is in raw romaine lettuce?
Raw romaine lettuce contains 0.98 g of protein per 100 g (2% of the 50 g Daily Value), or 0.34 g in 1 cup (35 g). About 19% of its calories come from protein. Compared with other lettuce and lettuce salads, that is in the lowest quarter (median 1.3 g).
How many carbs are in raw romaine lettuce?
Raw romaine lettuce has 4.1 g of total carbohydrates per 100 g, including 1.8 g of fiber and 1.2 g of sugars.
How much fat is in raw romaine lettuce?
Raw romaine lettuce contains 0.07 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 (70% DV), Vitamin A (48% DV) and Folate (B9) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw romaine lettuce?
100 g contains 23 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709590. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.