Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Romaine lettuce contains 21 kcal and 1 g of protein per 100 g, making it a low-calorie option for salads. Pair it with a protein source like grilled chicken or beans to create a balanced meal.

Colorful Greek salad with fresh vegetables and feta cheese.
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Lettuce, romaine, green

🔥 21 Calories
💪 1g Protein
⚡ 4.1g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Lettuce, romaine, green
Energy density
Light
21 kcal per 100g
Macro energy profile
Carb-led
19% Protein · 77% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 15
Notable signals
Very high in vitamin AVery high in vitamin KLow in fatLow in sugarLow in sodium

Nutritional Information

21
kcal/100g
Protein
1g
Carbohydrates
4.1g
Fat
0.1g
Glycemic Index:
15

About Lettuce, romaine, green

Romaine lettuce, also known as Lactuca sativa, is a leafy green vegetable characterized by its long, crisp leaves and robust flavor. Originating from the Mediterranean region, it has been cultivated since ancient times and is a staple in many cuisines. Its distinct texture and taste make it a popular choice for salads, sandwiches, and wraps, providing both nutrition and a satisfying crunch. Romaine is known for its ability to thrive in cooler climates, making it a versatile crop available year-round in many areas.

Nutritionally, romaine lettuce is low in calories, with only 21 calories per 100 grams, while being rich in vitamins and minerals. It contains 1.0g of protein, 4.1g of carbohydrates, and a mere 0.1g of fat, making it an excellent choice for weight management and overall health. High in dietary fiber, vitamin C, and potassium, romaine also provides antioxidants that contribute to cellular health. This makes it a perfect addition to a balanced diet, ideal for enhancing salads and various dishes.

Health Benefits

Supports weight management due to its low calorie content.
Rich in vitamins A and C, supporting eye health and immune function.
High fiber content aids in digestion and promotes gut health.
Contains antioxidants that help protect cells from damage.
May contribute to heart health through potassium content.
Hydrating properties due to high water content.
Supports skin health and helps maintain a youthful appearance.
Can assist in blood sugar regulation due to low glycemic index.
Versatile ingredient for various culinary uses, enhancing flavor and texture.
Low in calories and fat, making it a healthy choice for diets.

Recommended Food Pairings

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Romaine lettuce pairs well with cherry tomatoes for a fresh salad, adding sweetness and color.
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Combine with grilled chicken for a protein-packed meal, enhancing texture and nutrition.
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Add avocado for healthy fats, creating a creamy and nutritious salad.
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Mix with cucumbers for a refreshing crunch, perfect for hot summer days.
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Serve with a light vinaigrette to enhance flavors without adding excessive calories.

How to Consume

Serving size
Recommended serving is 150g, about 1 large cup.
Frequency
Recommended frequency is 3-4 times per week.
  • •Use in salads to increase volume and nutrition.
  • •Blend into smoothies for added fiber and nutrients.
  • •Wrap around fillings for a low-carb alternative to bread.
  • •Sauté lightly to enhance flavor while retaining nutrients.
  • •Incorporate into soups for added texture and health benefits.

Selection & Storage

How to choose:

  • ✓Select leaves that are crisp and vibrant in color.
  • ✓Avoid any wilted or yellowing leaves, indicating age.
  • ✓Look for firm heads with tightly packed leaves.
  • ✓Check for any signs of browning or decay at the base.
Storage
Optimal storage conditions are in the refrigerator at 1-4°C with high humidity.
Shelf life
Shelf life is 5-7 days refrigerated; can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with latex allergies may experience allergic reactions.
  • ⚠️Those on anticoagulant therapy should monitor vitamin K intake.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Lettuce, romaine, green have?

Lettuce, romaine, green contains approximately 21 calories per 100 grams, making it a very low-calorie food choice ideal for weight management.

Is Lettuce, romaine, green healthy?

Yes, romaine lettuce is healthy as it is low in calories yet high in vitamins and minerals, including vitamin C and potassium, which support various bodily functions.

How should Lettuce, romaine, green be stored?

Romaine lettuce should be stored in the refrigerator at 1-4°C, ideally wrapped in a damp paper towel and placed in a sealed container to maintain humidity.

What are the benefits of eating Lettuce, romaine, green?

Eating romaine lettuce provides numerous benefits, including aiding digestion due to its fiber content, supporting immune function with vitamin C, and contributing to heart health through potassium.

How much Lettuce, romaine, green can I eat per day?

You can safely consume romaine lettuce in moderate amounts daily, ideally 150-300 grams, as part of a balanced diet to maximize its health benefits.

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