Romaine lettuce is a popular and healthy choice for salads and other dishes — and, like most leafy greens, it’s known for being low in calories.
So, just how many calories are in romaine lettuce? And what other nutritional benefits does this crunchy lettuce provide?
Calorie Count and Serving Sizes
So, how many calories are actually in romaine lettuce? Here’s the breakdown:
Calories per Cup
One cup of shredded romaine lettuce has about 8 calories. That makes it a super low-calorie option if you’re watching your weight.
Here’s how romaine stacks up against a couple of other common veggies:
- Celery: 14 calories per cup
- Cucumber: 16 calories per cup
Calories per Leaf
If you’re just having a leaf or two, you’re looking at roughly 4.76 calories per leaf. This is helpful if you like to track calories very precisely.
Calories per Head
A whole head of romaine lettuce contains about 106.42 calories.
Nutritional Breakdown of Romaine Lettuce
Romaine lettuce is more than just a low-calorie food; it’s also packed with nutrients.
Macronutrient Content
A cup of shredded romaine lettuce will give you about 1.5 grams of carbohydrates, 0.1 grams of fat, and 0.6 grams of protein. If you’re using single leaves to make wraps, each leaf has around 0.92 grams of carbs, 0.08 grams of fat, and 0.34 grams of protein.
Vitamin and Mineral Content
Romaine lettuce is a good source of Vitamin A, which supports the health of your eyes, skin, and hair. One cup gives you about 20% of your daily recommended dose.
It’s also an excellent source of Vitamin K, which you need for bone health and blood clotting. A single cup contains about 40% of the Vitamin K you need each day.
Romaine lettuce also contains folate, which is especially important during pregnancy and for producing red blood cells. One cup has around 16% of your daily recommended value.
Romaine gives you a good dose of essential minerals, too, like calcium and potassium.
Fiber Content
Romaine lettuce contains dietary fiber, with about 1 gram in each cup. Fiber is great for digestion and helps you feel full longer.
Romaine vs. other leafy greens
How does romaine stack up against other leafy greens? Let’s look at spinach, for example. Romaine and spinach have similar amounts of folate. But spinach has more vitamin K and iron. Romaine lettuce has more fiber.
In general, it’s a good idea to eat a variety of leafy greens because they all have different nutritional profiles. You could mix romaine lettuce with spinach in a salad, or just alternate between the two. Romaine also contains vitamins A, B, and C, so it’s a worthwhile addition to your diet.
Conclusion
Romaine lettuce is a low-calorie, nutrient-packed food that’s easy to add to your diet. Choose romaine as part of a balanced, healthy meal plan.
And when you shop for romaine, remember that organizations like the California LGMA are working hard to keep your food safe.