How healthy is romaine lettuce?
Is romaine lettuce healthy? Yes, for most people. Romaine lettuce scores 96/100 on the HowHealthyIs Score: 100 g provides 17 kcal, 436 µg vitamin A and 2.1 g fiber. Romaine is far richer in vitamins A and K and folate than iceberg lettuce, for very few calories. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Romaine lettuce ranks higher than 96% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Fiber38%
- Iron27%
- Potassium26%
- Vitamin C22%
- Magnesium17%
- Calcium13%
- Protein12%
- Vitamin E4%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 259 minus 3 = 256. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in romaine lettuce?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 17 kcal | 8 kcal | |
| Protein | 1.2 g | 0.6 g | 1% |
| Carbohydrates | 3.3 g | 1.5 g | 1% |
| Fiber | 2.1 g | 1 g | 4% |
| Sugars | 1.2 g | 0.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 436 µg | 205 µg | 23% |
| Vitamin C | 4 mg | 1.9 mg | 2% |
| Vitamin E | 0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 33 mg | 16 mg | 1% |
| Iron | 1 mg | 0.5 mg | 3% |
| Potassium | 247 mg | 116 mg | 2% |
| Magnesium | 14 mg | 6.6 mg | 2% |
| Sodium | 8 mg | 3.8 mg | 0% |
Source: USDA FoodData Central, "Lettuce, cos or romaine, raw" (FDC 169247). Values rounded.
Why is romaine lettuce good for you?
- 205 µg vitamin A in 1 cup shredded, 23% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Salads and wraps
- Grilled romaine
What should you watch out for?
- Rinse well; leafy greens are a common source of foodborne illness outbreaks.
Similar foods
Romaine lettuce is already one of the most nutrient-dense vegetables we cover.