Know what’s on your plate
Romaine lettuce
Calories & nutrition facts
cos or, raw
Nutrition facts
Per 100 g% DV- Calories 17 kcal —
- Protein 1.2 g 2%
- Carbohydrate 1.2 g 0%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 2.1 g 8%
- Sugars 1.2 g —
- Sodium 8 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 436 µg 48%
- Vitamin C 4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K 103 µg 85%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.31 mg 2%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.07 mg 4%
- Biotin (B7) 2.5 µg 8%
- Folate (B9) 136 µg 34%
- Vitamin B12 0 µg 0%
- Choline 9.9 mg 2%
Minerals
- Calcium 33 mg 3%
- Iron 0.97 mg 5%
- Magnesium 14 mg 3%
- Phosphorus 30 mg 2%
- Potassium 247 mg 5%
- Zinc 0.23 mg 2%
- Copper 0.05 mg 5%
- Manganese 0.16 mg 7%
- Selenium 0.4 µg 1%
- Iodine 1.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 17 | 1.2 g | 1.2 g | 0.3 g |
| 1 × cup shredded | 47 g | 8 | 0.6 g | 0.6 g | 0.1 g |
| 1 × leaf inner | 6 g | 1 | 0.1 g | 0.1 g | 0 g |
| 1 × leaf outer | 28 g | 5 | 0.3 g | 0.3 g | 0.1 g |
| 1 × head | 626 g | 106 | 7.7 g | 7.4 g | 1.9 g |
| 2 × cup shredded | 94 g | 16 | 1.2 g | 1.1 g | 0.3 g |
| ½ × cup shredded | 23.5 g | 4 | 0.3 g | 0.3 g | 0.1 g |
| 3 × cup shredded | 141 g | 24 | 1.7 g | 1.7 g | 0.4 g |
| 4 × cup shredded | 188 g | 32 | 2.3 g | 2.2 g | 0.6 g |
Similar foods
Questions about Romaine lettuce
How do you wash and dry romaine lettuce without bruising it?
Separate the leaves, rinse them under cold running water and shake off the drops. Dry them well in a salad spinner or between clean tea towels; dressing clings better to dry leaves.
How long does romaine lettuce keep in the fridge?
Keep it unwashed in the fridge, loosely wrapped in a dry tea towel or paper towel inside a bag or container. Once washed and cut, dry it thoroughly and use it within a couple of days.
Can you cook romaine lettuce, or is it only for salads?
You can grill it: halve a head lengthways, brush the cut sides lightly with oil and grill cut-side down over high heat for about 2–3 minutes, until lightly charred but still crisp. It also works quickly wilted into soups.
What goes well with romaine lettuce?
Its crisp leaves stand up to creamy Caesar dressing, Parmesan and croutons in a Caesar salad. Use them with grilled chicken, prawns or beans, or add them to a sandwich or wrap for crunch.
Is romaine lettuce the same as cos lettuce?
Yes. Romaine and cos are names for the same lettuce, with long, firm leaves and a crisp central rib; the preferred name differs across English-speaking regions.
How much romaine lettuce is a serving?
A typical serving is about 85 g, roughly a generous handful of shredded leaves. That portion provides 14 kcal and 371 µg of vitamin A.
Can you replace romaine lettuce with iceberg lettuce?
Yes, especially when you want crunch in a salad, sandwich or wrap. Iceberg is milder and more watery, while romaine has firmer, more substantial leaves that hold Caesar dressing well.
Source: USDA FoodData Central 169247 · per 100 g · carbohydrate per EU label, fibre excluded
