Calories in common portions
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 leaf inner | 6 g | 1 | 0.1 g | 0.2 g | 0 g |
| 1 leaf outer | 28 g | 5 | 0.3 g | 0.9 g | 0.1 g |
| 1 cup shredded | 47 g | 8 | 0.6 g | 1.5 g | 0.1 g |
| 1 NLEA serving | 85 g | 14 | 1 g | 2.8 g | 0.3 g |
| 100 g | 100 g | 17 | 1.2 g | 3.3 g | 0.3 g |
| 1 head | 626 g | 106 | 7.7 g | 20.6 g | 1.9 g |
An NLEA serving is the FDA reference amount used for nutrition labels.
Where the calories come from
Protein 23.7%Carbohydrate 63.3%Fat 13%
Shares use 4 calories per gram for protein and carbohydrate and 9 for fat, so they may not match USDA’s calorie total exactly. Try the macro calculator.
Good to know
- A cup of shredded romaine (47 g) has about 8 calories, and a whole head (626 g) about 106.
- In a salad, the dressing, cheese, and croutons usually carry far more calories than the lettuce. Two tablespoons of grated parmesan alone add about 42.
- Iceberg has 14 calories per 100 g and green leaf lettuce 15, so the choice of lettuce barely changes the total. A cup of shredded iceberg weighs more (72 g) than a cup of shredded romaine (47 g).
Compare per 100 g
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Romaine lettuce (this page) | 17 | 1.2 g | 3.3 g | 0.3 g |
| Lettuce, iceberg (includes crisphead types), raw | 14 | 0.9 g | 3 g | 0.1 g |
| Lettuce, green leaf, raw | 15 | 1.4 g | 2.9 g | 0.2 g |
| Broccoli | 34 | 2.8 g | 6.6 g | 0.4 g |
| Spinach | 23 | 2.9 g | 3.6 g | 0.4 g |
| Carrots | 41 | 0.9 g | 9.6 g | 0.2 g |
| Baked potato | 93 | 2.5 g | 21.2 g | 0.1 g |
| Sweet potato | 90 | 2 g | 20.7 g | 0.2 g |
| Onion | 40 | 1.1 g | 9.3 g | 0.1 g |
| Garlic | 149 | 6.4 g | 33.1 g | 0.5 g |
| Tomato | 18 | 0.9 g | 3.9 g | 0.2 g |
| Canned tomatoes | 16 | 0.8 g | 3.5 g | 0.3 g |
| Red bell pepper | 26 | 1 g | 6 g | 0.3 g |
| Cucumber | 15 | 0.7 g | 3.6 g | 0.1 g |
| Mushrooms | 22 | 3.1 g | 3.3 g | 0.3 g |
Source
USDA FoodData Central, SR Legacy (April 2019): Lettuce, cos or romaine, raw (FDC ID 169247) ↗. Values are per 100 g of edible portion; Calorify scaled them to each portion and rounded the results. Comparisons use FDC ID 169248, FDC ID 169249.
General education, not individualized nutrition advice. Read our editorial approach.