Foods · Vegetables
Calories in romaine lettuce
Romaine lettuce: about 17 calories per 100 g. A portion of 1 cup shredded (47 g) has about 8 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 17 | 1.2 g | 3.3 g | 0.3 g |
| 1 cup shredded | 47 g | 8 | 0.6 g | 1.5 g | 0.1 g |
| 1 leaf inner | 6 g | 1 | 0.1 g | 0.2 g | 0 g |
| 1 leaf outer | 28 g | 5 | 0.3 g | 0.9 g | 0.1 g |
| 1 head | 626 g | 106 | 7.7 g | 20.6 g | 1.9 g |
Where the calories come from
- Protein 24%
- Carbs 63%
- Fat 13%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 17 kcal |
| Protein | 1.2 g |
| Carbohydrate | 3.3 g |
| of which sugars | 1.2 g |
| Fibre | 2.1 g |
| Fat | 0.3 g |
| of which saturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 8 mg |
| Potassium | 247 mg |
| Calcium | 33 mg |
| Iron | 1 mg |
| Vitamin C | 4 mg |
| Water | 94.6 g |
How it compares with other vegetables
Among the 28 vegetables listed on this site, romaine lettuce ranks number 4 from the lowest in calories per 100 g, and number 17 from the highest in protein per 100 g.
What 8 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of romaine lettuce (1 cup shredded, 8 calories) equals about 2 minutes of walking or 1 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Lettuce, cos or romaine, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in romaine lettuce (1 cup shredded)?
About 8 calories (≈). That is 1 cup shredded (47 g) of romaine lettuce, using the USDA reference value of 17 calories per 100 g.
How many calories are in 100 grams of romaine lettuce?
About 17 calories (≈). One ounce (28 g) is about 5 calories.
How much protein is in romaine lettuce?
1.2 g per 100 g, and about 24% of its calories come from protein (≈). A portion of 1 cup shredded has about 0.6 g.
Source
- USDA FoodData Central, SR Legacy: Lettuce, cos or romaine, raw (FDC ID 169247)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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