Nutrition for Romaine Lettuce

Calories, Protein, Vitamins and More


image of romaine lettuce source

Romaine Lettuce Nutrition Summary

One head of romaine lettuce (626 grams or 1.4 lb) contains 106 calories and 7.7 grams of protein. Romaine lettuce consist of 95% water, 3% carbohydrates, 1% protein, and less than 1% of fat.

Romaine lettuce is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, folate and Vitamin K. It also contains significant amounts of protein, magnesium, phosphorus, manganese, copper, zinc and choline.

In one head of romaine lettuce:

  • Calories: 106
  • Protein: 7.7 g
  • Sugar: 7.4 g
  • Dietary fiber: 13.1 g
  • Fat: 1.9 g, (Saturated: 0.2 g)
  • Sodium: 50.1 mg
There is no significant amounts of cholesterol in romaine lettuce.

See the Romaine Lettuce Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Lettuce, cos or romaine, raw.

Calories in Romaine Lettuce

Romaine lettuce has 106 calories per head or 17 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

63 percent of calories in romaine lettuce are from carbohydrates, 24% of calories are from protein and 13% of calories are from fat.

Calories from Carbs

The majority, or 63% of the calories in romaine lettuce are from carbohydrates. The carbs in romaine lettuce are mostly in the form of dietary fiber and sugar (64% and 36%). A great high-fiber food, a single head of romaine lettuce contains 53% of recommended daily values or 13.1 grams of dietary fiber.

  • Dietary fiber: 13.1 g
  • Sugar: 7.4 g
There is no significant amounts of starch in romaine lettuce.

Calories from Fat

About 13% the calories in romaine lettuce are from fat. Romaine lettuce is very low in total fat, with 1.9 grams or 3% of recommended daily values per head. It also is cholestrol free. Most of the fat in romaine lettuce are healthier unsaturated fats:

  • Total fat: 1.9 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 1 g
There is no significant amounts of cholestrol in romaine lettuce.

Omega-3 in Romaine Lettuce

Romaine lettuce is a source of healthy omega-3 fatty acids, containing a total of 0.71 grams for every head. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.71 g

Calories Similar to Romaine Lettuce

Some other vegetables with similar calories to romaine lettuce by weight:

Protein in Romaine Lettuce

An excellent source of protein, a single head of romaine lettuce contains 15% of recommended daily values or 7.7 grams of protein. However, the protein in romaine lettuce is not complete, meaning it does not contain all 9 essential amino acids. Specifically, romaine lettuce is low in methionine.

  • Protein: 7.7 g
  • Tryptophan: 0.06 g
  • Threonine: 0.27 g
  • Isoleucine: 0.28 g
  • Leucine: 0.48 g
  • Lysine: 0.4 g
  • Methionine: 0.09 g
  • Phenylalanine: 0.41 g
  • Valine: 0.34 g
  • Histidine: 0.13 g

Protein Similar to Romaine Lettuce

Some other vegetables with similar amounts of protein to romaine lettuce by weight:

Vitamins and Minerals in Romaine Lettuce

An good source of many nutrients, romaine lettuce contains abundant amounts of Vitamin A, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, folate and Vitamin K. In fact, a single head of romaine lettuce contains 713% of recommended daily values or 641.7 ug of Vitamin K. Also an excellent source of Vitamin A, a single head of romaine lettuce contains 390% of recommended daily values or 2729.4 ug of Vitamin A.

Vitamins in romaine lettuce (1 head):
  • Vitamin a: 2729.4 ug
  • Thiamin: 0.5 mg
  • Riboflavin: 0.4 mg
  • Niacin: 2 mg
  • Vitamin b6: 0.5 mg
  • Vitamin c: 25 mg
  • Vitamin e: 0.8 mg
  • Folate: 851.4 ug
  • Vitamin k: 641.7 ug
Minerals in romaine lettuce (1 head):
  • Calcium: 206.6 mg
  • Potassium: 1546.2 mg
  • Iron: 6.1 mg
  • Magnesium: 87.6 mg
  • Zinc: 1.4 mg
  • Selenium: 2.5 ug
  • Phosphorus: 187.8 mg
  • Copper: 0.3 mg
  • Manganese: 1 mg
  • Choline: 62 mg
There is no significant amounts of pantothenic acid or vitamin b12 in romaine lettuce.

Similar to Romaine Lettuce for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to romaine lettuce:

Flavonoids and Carotenoids in Romaine Lettuce [3]

Romaine lettuce contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one head of romaine lettuce:

  • beta-carotene: 32715 ug
  • lutein + zeaxanthin: 14473 ug
  • Quercetin: 13.77 mg

Romaine Lettuce Nutrition Chart

Romaine Lettuce:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Romaine Lettuce in Cooking

Romaine lettuce is in the top 10% of most popular ingredients for recipes. Romaine Lettuce can be consumed raw and is often chopped or shredded before cooking or serving. Most recipes call for one or two romaine lettuces.

Friends and Relatives of Romaine Lettuce

Foods commonly cooked with romaine lettuce: Other similar relatives:


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