Calories in romaine lettuce
A typical serving of romaine lettuce provides about 8 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup, shredded (47 g)
Calories
8kcal
Protein
0.6g
Carbs
1.6g
Fat
0.1g
Per 100 g
| Calories | 17 kcal |
| Protein | 1.2 g |
| Carbs | 3.3 g |
| Fat | 0.3 g |
| Saturated fat | 0 g |
| Fiber | 2.1 g |
| Sugars | 1.2 g |
| Sodium | 8 mg |
Data based on Open Food Facts and public nutrition databases.
A variety of lettuce with long leaves and sturdy ribs. It is more nutritious than traditional iceberg lettuce due to its higher pigment content.
Nutritional benefits
- Rich in Vitamin A and Vitamin K
- Natural source of folate
- Provides water and fiber for digestion
How to prepare it
- 1.Use whole leaves as a substitute for tortillas (wraps)
- 2.Ensure it's dry after washing so dressing sticks
- 3.Grill briefly for a charred Caesar salad
Lighter alternatives
Iceberg lettuce
Crunchier but with fewer nutrients
Baby spinach
Earthier flavor and more iron
Kale
Much denser and requires massaging
Healthy tip
Choose the greener outer leaves as they have received more sunlight and are richer in nutrients.
Frequently asked questions
Why is it better than iceberg?
Its darker leaves indicate a higher presence of vitamins and antioxidants.
How to keep it fresh?
Wrap in paper towels inside a perforated bag in the crisper drawer.
Can it be cooked?
Yes, it is one of the few lettuces that stands up well to quick heat on the grill.
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