Romaine Lettuce: Calories, Nutrition Facts, and Health Benefits (2026)

Romaine lettuce contains 16 calories per 2 cups shredded (94 g), providing 2 g of fiber and 3.1 g of carbohydrates. It is notable for its vitamin A content, offering 410 mcg, and includes 3.8 mg of vitamin C, contributing to 4% of the daily value.

This page explores the nutritional profile of romaine lettuce, detailing its calories, vitamins, and health benefits. We will examine its impact on common dietary goals and how it compares with other vegetables.

Romaine Lettuce Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table below outlines the key nutrients found in romaine lettuce per 2 cups shredded (94 g) and per 100 g serving.

Values are for 2 cups shredded (94 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	16	17	1%
Protein	1.1 g	1.2 g	2%
Carbohydrates	3.1 g	3.3 g	1%
Fiber	2.0 g	2.1 g	7%
Sugar	1.1 g	1.2 g	-
Fat	0.3 g	0.3 g	0%
Vitamin C	3.8 mg	4.0 mg	4%
Potassium	232 mg	247 mg	5%
Vitamin K	96.8 mcg	103.0 mcg	81%
Vitamin A	410 mcg	436 mcg	46%
Folate	128 mcg	136 mcg	32%

About 64% of romaine lettuce calories come from carbohydrates, 23% from protein and 13% from fat.

Romaine Lettuce by Health Goal

The by-goal ratings section evaluates how romaine lettuce aligns with various health and dietary objectives.

Goal	Rating	Why
Weight loss	Excellent	16 calories per serving with 2 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 3.8 mg vitamin C (4% DV)
Digestion	Fair	2 g fiber per serving supports regularity
Heart health	Good	Potassium (232 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Romaine Lettuce and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Romaine Lettuce has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Romaine Lettuce Compares to Other Vegetables

The comparison table highlights how romaine lettuce stacks up against other popular vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Romaine Lettuce	17	1.2	2.1	4.0
Iceberg Lettuce	14	2.0	1.2	2.8
Arugula	25	2.0	1.6	15.0
Spinach	23	0.4	2.2	28.1

Romaine Lettuce Myths, Checked

Lettuce has zero nutrition , Misleading. Romaine has vitamin A, vitamin K and folate, though it is mostly water.

Darker lettuce is always far more nutritious , Misleading. Romaine does beat iceberg, but all lettuce mainly adds water and fiber.

How to Track Romaine Lettuce

Vegetable portions and cooking method both change the numbers, so the same romaine lettuce can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log romaine lettuce accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 cups of romaine?

Two cups of romaine lettuce contain 16 calories, making it a low-calorie option for salads and snacks.

Is romaine lettuce good for weight loss?

Romaine lettuce can be beneficial for weight loss due to its low calorie and high fiber content, with 2 g of fiber per 2 cups serving.

Can people with diabetes eat romaine lettuce?

People with diabetes can safely include romaine lettuce in their diet, as it has a low glycemic index of about 15.

How much vitamin A is in romaine lettuce?

Romaine lettuce is rich in vitamin A, providing 410 mcg per 2 cups, which supports eye health and immune function.

Is romaine lettuce high in sugar?

Romaine lettuce is low in sugar, containing only 1.1 g of sugar per 2 cups serving, making it suitable for low-sugar diets.

Is romaine more nutritious than iceberg?

Romaine lettuce is generally more nutritious than iceberg lettuce, offering higher levels of vitamins A and K.

Key Takeaways

• Romaine lettuce has only 16 calories per 2 cups shredded.
• It contains 2 g of fiber, aiding in digestion.
• Romaine provides 410 mcg of vitamin A per serving.
• The glycemic index of romaine is about 15, indicating low blood sugar impact.
• It has 3.8 mg of vitamin C, contributing to immune health.
• Romaine is low in sugar, with only 1.1 g per 2 cups.