Calories in Lettuce, cos or romaine
17 calories per 100g (100g)
Romaine (cos) lettuce contains just 17 calories per 100g, making it one of the lowest-calorie vegetables you can eat. A typical large salad base of about 85g comes in at roughly 14 calories. Its high water and fiber content means you get a generous, filling portion for virtually no caloric cost.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 leaf (inner) | 10g | 2 |
| 1 leaf (outer) | 28g | 5 |
| 1 cup shredded | 47g | 8 |
| 1 cup whole leaves | 57g | 10 |
| Side salad base (85g) | 85g | 14 |
| 100g (USDA reference) | 100g | 17 |
| Large dinner salad base (150g) | 150g | 26 |
| 1 full head (about 626g) | 626g | 106 |
Protein
1.23g
29% of calories
Carbs
3.29g
77% of calories
Fat
0.3g
16% of calories
How does this compare?
Romaine lettuce at 17 calories per 100g is comparable to iceberg lettuce (~14 kcal/100g) and slightly lower in calories than spinach (~23 kcal/100g) or arugula (~25 kcal/100g), while offering a notably higher fiber content than iceberg.
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- 1.
Use romaine as a wrap instead of a tortilla — swapping one large flour tortilla (~220 cal) for two large romaine leaves (~10 cal) saves over 200 calories per meal.
- 2.
Watch your dressings: a 100g serving of romaine has only 17 calories, but just 2 tablespoons of Caesar dressing can add 150–170 calories on top.
- 3.
Bulk up any meal by adding a large romaine base — at just 26 calories for 150g, it significantly increases meal volume without meaningfully impacting your calorie budget.
- 4.
Pre-chopped romaine in bags is equally nutritious and makes it easier to measure consistent portions by weight if you're tracking calories closely.
- 5.
Romaine's 2.1g of fiber per 100g contributes to satiety — pairing it with a source of protein and healthy fat creates a balanced, filling meal that keeps hunger at bay.
Common Questions About Calories in Lettuce, cos or romaine
How many calories are in a cup of romaine lettuce?
One cup of shredded romaine lettuce (about 47g) contains approximately 8 calories. A cup of whole romaine leaves (about 57g) comes in at around 10 calories.
How many calories are in a full head of romaine lettuce?
A full head of romaine lettuce weighs approximately 626g and contains around 106 calories in total.
Is romaine lettuce good for weight loss?
Romaine lettuce is extremely low in calories (17 per 100g) and provides 2.1g of fiber, making it a smart choice for adding volume and bulk to meals without significantly increasing calorie intake. It contains no fat and only 1.19g of sugar per 100g.
How does romaine lettuce compare to iceberg lettuce in calories?
Romaine lettuce (17 kcal/100g) is slightly higher in calories than iceberg lettuce (~14 kcal/100g), but romaine offers more fiber, protein, and micronutrients per serving, making it the more nutrient-dense choice.