Food · Vegetables and Vegetable Products
Romaine lettuce nutrition facts
A typical portion of romaine lettuce (100 g; 100 g, raw) has 20 calories and less than 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 17 calories (green, raw) to 21 (raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Romaine lettuce, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1g
- more than 16% of 8,218 USDA reference foods
- Calories per 100 g
- 21
- more than 4% of reference foods
- Sodium per 100 g
- 23mg
- more than 24% of reference foods
100 g weighs 100 g in USDA's record for Romaine lettuce, raw (FDC 2709590).
Where the calories come from: 78% carbohydrate, 3% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2709590), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of romaine lettuce USDA describes
Raw has the most calories per 100 g (21); the fewest: Green, raw (17)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Romaine lettuce, raw | 21 | 1 g | 0.1 g | 23 mg |
| Lettuce, romaine, green, raw | 17 | 1 g | 0.1 g | 23 mg |
Every nutrient in this record (65)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.98 g | 0.98 g | 2% |
| Total lipid (fat) | 0.070 g | 0.070 g | 0% |
| Carbohydrate, by difference | 4.06 g | 4.06 g | 1% |
| Energy | 21.0 kcal | 21.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 94.3 g | 94.3 g | |
| Total Sugars | 1.19 g | 1.19 g | |
| Fiber, total dietary | 1.80 g | 1.80 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.039 g | 0.039 g | 0% |
| Fatty acids, total monounsaturated | 0.012 g | 0.012 g | |
| Fatty acids, total polyunsaturated | 0.16 g | 0.16 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 28.0 mg | 28.0 mg | 2% |
| Iron, Fe | 0.27 mg | 0.27 mg | 2% |
| Magnesium, Mg | 12.0 mg | 12.0 mg | 3% |
| Phosphorus, P | 23.0 mg | 23.0 mg | 2% |
| Potassium, K | 260 mg | 260 mg | 6% |
| Sodium, Na | 23.0 mg | 23.0 mg | 1% |
| Zinc, Zn | 0.25 mg | 0.25 mg | 2% |
| Copper, Cu | 0.049 mg | 0.049 mg | 5% |
| Selenium, Se | 0.40 µg | 0.40 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 436 µg | 436 µg | 48% |
| Carotene, beta | 5,230 µg | 5,230 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 0.14 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2,310 µg | 2,310 µg | |
| Vitamin C, total ascorbic acid | 4.60 mg | 4.60 mg | 5% |
| Thiamin | 0.063 mg | 0.063 mg | 5% |
| Riboflavin | 0.072 mg | 0.072 mg | 6% |
| Niacin | 0.37 mg | 0.37 mg | 2% |
| Vitamin B-6 | 0.063 mg | 0.063 mg | 4% |
| Folate, total | 50.0 µg | 50.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 9.90 mg | 9.90 mg | 2% |
| Vitamin K (phylloquinone) | 83.4 µg | 83.4 µg | 70% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 50.0 µg | 50.0 µg | |
| Folate, DFE | 50.0 µg | 50.0 µg | 13% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.035 g | 0.035 g | |
| SFA 18:0 | 0.0050 g | 0.0050 g | |
| MUFA 18:1 | 0.0090 g | 0.0090 g | |
| PUFA 18:2 | 0.047 g | 0.047 g | |
| PUFA 18:3 | 0.11 g | 0.11 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0030 g | 0.0030 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709590: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in romaine lettuce?
20 in 100 g (100 g) of raw; 17 to 21 per 100 g across USDA's descriptions.
How much protein is in romaine lettuce?
less than 1g in 100 g; 1 g per 100 g.
How much sodium is in romaine lettuce?
25mg in 100 g; 23 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov