Lettuce, cos or romaine Nutrition Facts
17 calories per 100g serving
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Romaine lettuce is a crisp, mild salad green at just 17 calories per 100g. It offers more nutritional value than iceberg, including decent amounts of vitamin A, vitamin K, and folate. Its sturdy leaves make it perfect for salads, wraps, and even grilling.
Protein
1.23g
29% of calories
Carbs
3.29g
77% of calories
Fat
0.3g
16% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 17 kcal |
| Protein | 1.23g |
| Total Carbohydrates | 3.29g |
| Total Fat | 0.3g |
| Dietary Fiber | 2.1g |
| Sugars | 1.19g |
| Saturated Fat | 0.04g |
| Cholesterol | 0mg |
| Sodium | 8mg |
| Potassium | 247mg |
| Vitamin A | 436mcg |
| Vitamin C | 4mg |
| Calcium | 33mg |
| Iron | 0.97mg |
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Weight Loss
Essentially a free food calorie-wise. Use romaine as the base for large, voluminous salads that feel filling without adding significant calories.
Muscle Gain
No meaningful macros, but important for digestive health and micronutrients. Use it as a base to pile on protein and calorie-dense toppings.
Maintenance
A kitchen staple for everyday salads and wraps. The crunch and freshness it adds to meals makes eating well more enjoyable.
Meal Ideas with Lettuce, cos or romaine
Did you know?
Ancient Egyptians considered romaine lettuce sacred to the fertility god Min, and it was depicted in tomb paintings as early as 2680 BC. It's called "romaine" because it reached Western Europe through Rome.
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Take the free quizCommon Questions About Lettuce, cos or romaine
How many calories are in Lettuce, cos or romaine?
Lettuce, cos or romaine contains 17 calories per 100g serving. It provides 1.23g of protein, 3.29g of carbs, and 0.3g of fat.
Is Lettuce, cos or romaine good for weight loss?
Essentially a free food calorie-wise. Use romaine as the base for large, voluminous salads that feel filling without adding significant calories.
What pairs well with Lettuce, cos or romaine?
Great pairings include: Caesar salad with romaine, grilled chicken, parmesan, and croutons, Romaine lettuce wraps with ground turkey and Asian peanut sauce, Chopped romaine salad with chickpeas, cucumber, feta, and lemon dressing. These combinations provide a balanced mix of macronutrients.