Romaine lettuce, raw: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

raw17 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)	% DV*
Calories	17 cal	8 cal	0%
Total Fat	0.3 g	0.1 g	0%
Saturated Fat	0.0 g	0.0 g	0%
Trans Fat	0.0 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Sodium	8 mg	4 mg	0%
Total Carbohydrate	3.3 g	1.5 g	1%
Dietary Fiber	2.1 g	1.0 g	4%
Total Sugars	1.2 g	0.6 g
Protein	1.2 g	0.6 g	1%
Vitamin D	0.0 µg	0.0 µg	0%
Calcium	33 mg	16 mg	1%
Iron	1.0 mg	0.5 mg	3%
Potassium	247 mg	116 mg	2%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)	% DV*
Calories	17 cal	8 cal	0%
Energy (kJ)	72 kJ	34 kJ
Water	94.6 %	44.5 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)	% DV*
Total Fat	0.3 g	0.1 g	0%
Total Carbohydrate	3.3 g	1.5 g	1%
Dietary Fiber	2.1 g	1.0 g	4%
Total Sugars	1.2 g	0.6 g
Protein	1.2 g	0.6 g	1%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)	% DV*
Saturated Fat	0.0 g	0.0 g	0%
Trans Fat	0.0 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Monounsaturated Fat	0.0 g	0.0 g
Polyunsaturated Fat	0.2 g	0.1 g
Butyric acid (4:0)	0.00 g	0.00 g
Caproic acid (6:0)	0.00 g	0.00 g
Caprylic acid (8:0)	0.00 g	0.00 g
Capric acid (10:0)	0.00 g	0.00 g
Lauric acid (12:0)	0.00 g	0.00 g
Myristic acid (14:0)	0.00 g	0.00 g
Palmitic acid (16:0)	0.04 g	0.02 g
Stearic acid (18:0)	0.01 g	0.00 g
Palmitoleic acid (16:1)	0.00 g	0.00 g
Oleic acid (18:1)	0.01 g	0.00 g
Gadoleic acid (20:1)	0.00 g	0.00 g
Erucic acid (22:1)	0.00 g	0.00 g
Linoleic acid (18:2)	0.05 g	0.02 g
Linolenic acid (18:3)	0.11 g	0.05 g
Stearidonic acid (18:4)	0.00 g	0.00 g
Arachidonic acid (20:4)	0.00 g	0.00 g
EPA (20:5 n-3)	0.00 g	0.00 g
DPA (22:5 n-3)	0.00 g	0.00 g
DHA (22:6 n-3)	0.00 g	0.00 g

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)	% DV*
Sodium	8 mg	4 mg	0%
Calcium	33 mg	16 mg	1%
Iron	1.0 mg	0.5 mg	3%
Potassium	247 mg	116 mg	2%
Magnesium	14 mg	7 mg	2%
Phosphorus	30 mg	14 mg	1%
Zinc	0.2 mg	0.1 mg	1%
Copper	0.05 mg	0.02 mg	3%
Manganese	0.16 mg	0.07 mg	3%
Selenium	0.4 µg	0.2 µg	0%

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)	% DV*
Vitamin D	0.0 µg	0.0 µg	0%
Vitamin A (RAE)	436 µg	205 µg	23%
Retinol	0 µg	0 µg
Vitamin C	4.0 mg	1.9 mg	2%
Vitamin E (alpha-tocopherol)	0.13 mg	0.06 mg	0%
Vitamin K (phylloquinone)	102.5 µg	48.2 µg	40%
Thiamin (vitamin B1)	0.07 mg	0.03 mg	3%
Riboflavin (vitamin B2)	0.07 mg	0.03 mg	2%
Niacin (vitamin B3)	0.3 mg	0.1 mg	1%
Pantothenic acid (vitamin B5)	0.14 mg	0.07 mg	1%
Vitamin B6	0.07 mg	0.03 mg	2%
Folate (DFE)	136 µg	64 µg	16%
Vitamin B12	0.00 µg	0.00 µg	0%
Choline	10 mg	5 mg	1%

Other
Nutrient	Per 100 g (3.5 oz)	Per 1 cup shredded (47 g)
Ash	0.58 g	0.27 g
Alcohol (ethyl)	0.0 g	0.0 g
Caffeine	0 mg	0 mg

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Romaine lettuce, raw

How many calories are in Romaine lettuce, raw?

Romaine lettuce, raw has 17 calories per 100 g (3.5 oz), according to the USDA. In 1 cup shredded (47 g), that is 8 calories.

Where do the values for Romaine lettuce, raw come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 169247: “Lettuce, cos or romaine, raw”.

Data version: usdasr2018-b6d8398e.

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