Green Romaine Lettuce Calories and Nutrition Facts
Green Romaine Lettuce has 21 calories per 100 g, with 1 g protein, 4.1 g carbs and 0.1 g fat. Official USDA analytical record: Lettuce, romaine, green, raw (FDC ID: 2346389).
One standard serving of green romaine lettuce (1 cup shredded (47 g)) contains 10 calories, 0.5g protein, 1.9g total carbs (1.9g net carbs), and 0g fat. Per 100 grams, it supplies 21 calories.
Energy density
0.21 kcal/g
very low
Protein / 100 kcal
4.8 g
satiety per calorie
Net carbs / 100 g
4.1 g
carbs minus fibre
100 kcal portion
476 g
≈ 16.8 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 11mg
Green Romaine Lettuce Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 cup shredded (47 g) | 47 g | 10 kcal | 1.9 g | 1.9 g | 0.5 g | 0 g |
| 1 inner leaf (10 g) | 10 g | 2 kcal | 0.4 g | 0.4 g | 0.1 g | 0 g |
| 1 outer leaf (24 g) | 24 g | 5 kcal | 1 g | 1 g | 0.2 g | 0 g |
| 1 head (626 g) | 626 g | 131 kcal | 25.7 g | 25.7 g | 6.3 g | 0.6 g |
| 100 g | 100 g | 21 kcal | 4.1 g | 4.1 g | 1 g | 0.1 g |
Lettuce, romaine, green, raw nutrition facts
The table below shows the complete nutritional profile for lettuce, romaine, green, raw per 100 g (the laboratory analytical standard) and per 1 cup shredded (47 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | Per 1 cup shredded (47 g) | % DV* |
|---|---|---|---|
| Calories | 21 kcal | 10 kcal | — |
| Protein | 1 g | 0.5 g | 2% |
| Carbohydrate | 4.1 g | 1.9 g | 1% |
| Fat | 0.1 g | 0 g | 0% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 23 mg | 11 mg | 1% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Green Romaine Lettuce calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.21 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 6 kcal | 0.3 g | 1.2 g | 0 g |
| 100 g (3.5 oz) | 21 kcal | 1 g | 4.1 g | 0.1 g |
| 4 oz (113 g) | 24 kcal | 1.1 g | 4.6 g | 0.1 g |
| 8 oz / ½ lb (227 g) | 48 kcal | 2.3 g | 9.3 g | 0.2 g |
| 1 lb (454 g) | 95 kcal | 4.5 g | 18.6 g | 0.5 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2346389.
View raw USDA laboratory entry →How green romaine lettuce compares to other vegetables
Against the 80 vegetables in this database, green romaine lettuce ranks 12th lowest in calories and 50th highest in protein. The category averages 50 kcal per 100 g, so this one is 58% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Radishes, red, raw | 20 kcal | 0.7 g | 0.2 |
| 🫘 Beans, snap, green, canned, regular pack, drained solids | 21 kcal | 1 g | 0.21 |
| 🥬 Lettuce, romaine, green, raw (this page) | 21 kcal | 1 g | 0.21 |
| 🥬 Lettuce, leaf, green, raw | 22 kcal | 1.1 g | 0.22 |
| 🍽️ Squash, summer, yellow, includes skin, raw | 22 kcal | 0.9 g | 0.22 |
Portion planning with green romaine lettuce
- 100 calories comes to about 476 g (16.8 oz).
- Macro split by calories: 77% carbs, 19% protein, 4% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low calorie — 21 kcal per 100 g (≤ 40)
- Low fat — 0.1 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Very low sodium — 23 mg per 100 g (≤ 35 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 4.1 g net carbs per 100 g (≤ 5 g)
Track green romaine lettuce for free
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Green Romaine Lettuce FAQ & Nutrition Questions
How many calories and carbs are in 1 cup shredded (47 g) of green romaine lettuce?
One serving of 1 cup shredded (47 g) provides 10 calories, 1.9 g total carbs, 0.5 g protein, and 0 g fat.
How many calories and macros are in 1 inner leaf (10 g) of green romaine lettuce?
1 inner leaf (10 g) of green romaine lettuce provides 2 calories, 0.1 g protein, 0.4 g total carbs, and 0 g fat.
How many calories and macros are in 1 outer leaf (24 g) of green romaine lettuce?
1 outer leaf (24 g) of green romaine lettuce provides 5 calories, 0.2 g protein, 1 g total carbs, and 0 g fat.
How many calories and macros are in 1 head (626 g) of green romaine lettuce?
1 head (626 g) of green romaine lettuce provides 131 calories, 6.3 g protein, 25.7 g total carbs, and 0.6 g fat.
How many calories are in 100 g of green romaine lettuce?
Green Romaine Lettuce contains 21 calories per 100 g, with 1 g protein, 4.1 g carbohydrate, and 0.1 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for green romaine lettuce?
The official USDA FoodData Central ID for "Lettuce, romaine, green, raw" is FDC ID: 2346389. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of green romaine lettuce?
By calories, green romaine lettuce is approximately 77% carbohydrates, 19% protein, and 4% fat.
How many calories are in an ounce of green romaine lettuce?
One ounce (28 g) of green romaine lettuce has 6 calories, with 0.3 g protein, 1.2 g carbs and 0 g fat. Four ounces (113 g) comes to 24 calories, and a full pound (454 g) to 95 calories.
How much green romaine lettuce is 100 calories?
About 476 g of green romaine lettuce supplies 100 calories, because it carries 0.21 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
Is green romaine lettuce high or low in calories for a vegetable?
Green Romaine Lettuce sits 58% below the vegetables average of 50 kcal per 100 g, ranking 12th lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.