Nutrition for Romaine Lettuce
Calories, Protein, Vitamins and More
Romaine Lettuce Nutrition Summary
One head of romaine lettuce (626 grams or 1.4 lb) contains 106 calories and 7.7 grams of protein. Romaine lettuce consist of 95% water, 3% carbohydrates, 1% protein, and less than 1% of fat.Romaine lettuce is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, folate and Vitamin K. It also contains significant amounts of carbohydrates, protein, magnesium, zinc, copper, manganese, phosphorus and choline.
In one head of romaine lettuce:
- Calories: 106
- Protein: 7.7 g
- Sugar: 7.4 g
- Dietary fiber: 13.1 g
- Fat: 1.9 g, (Saturated: 0.2 g)
- Sodium: 50.1 mg
See the Romaine Lettuce Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Lettuce, cos or romaine, raw.
Calories in Romaine Lettuce
Romaine lettuce has 106 calories per head or 17 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.63% of calories in romaine lettuce are from carbohydrates, 24% of calories are from protein and 13% of calories are from fat.
Calories from Carbs
The majority, or 63% of the calories in romaine lettuce are from carbohydrates.
The carbs in romaine lettuce are mostly in the form of dietary fiber and sugar (64% and 36%). A great high-fiber food, a single head of romaine lettuce contains 53% of recommended daily values or 13.1 grams of dietary fiber.
- Dietary fiber: 13.1 g
- Sugar: 7.4 g
Calories from Fat
About 13% the calories in Romaine Lettuce are from fat. Romaine lettuce is very low in total fat, with 1.9 grams or 3% of recommended daily values per head. Most of the fat in romaine lettuce are healthier unsaturated fats.
Romaine lettuce is cholesterol free and trans-fat free.
Romaine lettuce is cholesterol free and trans-fat free.
- Total fat: 1.9 g
- Saturated fat: 0.2 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 1 g
Omega-3 in Romaine Lettuce
Romaine lettuce is a source of healthy omega-3 fatty acids, containing a total of 0.71 grams for every head. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.71 g
Calories Similar to Romaine Lettuce
Some other vegetables with similar calories to romaine lettuce by weight:Protein in Romaine Lettuce
An excellent source of protein, a single head of Romaine Lettuce contains 15% of recommended daily values or 7.7 grams of protein. However, the protein in romaine lettuce is not complete, meaning it does not contain all 9 essential amino acids. Specifically, romaine lettuce is low in methionine.- Protein: 7.7 g
- Tryptophan: 0.06 g
- Threonine: 0.27 g
- Isoleucine: 0.28 g
- Leucine: 0.48 g
- Lysine: 0.4 g
- Methionine: 0.09 g
- Phenylalanine: 0.41 g
- Valine: 0.34 g
- Histidine: 0.13 g
Protein Similar to Romaine Lettuce
Some other vegetables with similar amounts of protein to romaine lettuce by weight:Vitamins and Minerals in Romaine Lettuce
An good source of many nutrients, romaine lettuce contains abundant amounts of Vitamin A, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, folate and Vitamin K. In fact, a single head of romaine lettuce contains 713% of recommended daily values or 641.7 ug of Vitamin K. Also an excellent source of Vitamin A, a single head of romaine lettuce contains 390% of recommended daily values or 2729.4 ug of Vitamin A.Vitamins in romaine lettuce (1 head):
- Vitamin a: 2729.4 ug
- Thiamin: 0.5 mg
- Riboflavin: 0.4 mg
- Niacin: 2 mg
- Vitamin b6: 0.5 mg
- Vitamin c: 25 mg
- Vitamin e: 0.8 mg
- Folate: 851.4 ug
- Vitamin k: 641.7 ug
- Calcium: 206.6 mg
- Potassium: 1546.2 mg
- Iron: 6.1 mg
- Magnesium: 87.6 mg
- Zinc: 1.4 mg
- Selenium: 2.5 ug
- Phosphorus: 187.8 mg
- Copper: 0.3 mg
- Manganese: 1 mg
- Choline: 62 mg
Similar to Romaine Lettuce for Vitamin K
Here are some other vegetables with similarly abundant amounts of Vitamin K to romaine lettuce:- Butterhead Lettuce: -1.3 UG
- Broccoli: -5.6 UG
- Arugula: +38 UG
- Cabbage: -166 UG
Flavonoids and Carotenoids in Romaine Lettuce [3]
Romaine lettuce contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one head of romaine lettuce:
- beta-carotene: 32715 ug
- lutein + zeaxanthin: 14473 ug
- Quercetin: 13.77 mg
Romaine Lettuce Nutrition Chart
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