Romaine Lettuce
The long, dark-green lettuce that forms the backbone of Caesar and Mediterranean salads. It beats iceberg with its higher nutrient density, vitamins A and C and folic acid; its net carbohydrate is negligible, so a glycemic index does not apply.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Start every main meal with a salad based on romaine and olive oil; the leafy fibre and water form an early lining in the stomach that slows the absorption of the sugars in the rest of the meal.
Best preparation methods
Cut the leaves lengthwise and dress them with olive oil, lemon and garlic, or grill romaine halves for two minutes for a wonderful smoky flavour.
Important Nutritional Note
Romaine is rich in chlorophyll and essential minerals; eating plenty every day supports stable blood sugar and calm fullness without any carbohydrate effect.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 17 kcal | 13.6 kcal |
| Protein | 1.2 g | 1 g |
| Carbohydrate | 3.3 g | 2.6 g |
| Available carbohydrate | 1.2 g | 1 g |
| Fat | 0.3 g | 0.2 g |
| Dietary fibre | 2.1 g | 1.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 17 kcal per 100 g, ranking 9 of 48 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Romaine Lettuce good for weight loss?
Yes. Romaine Lettuce is very low in calories (17 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Romaine Lettuce affect blood sugar?
Romaine Lettuce contains only 1.2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Romaine Lettuce?
A typical 80 g portion of Romaine Lettuce provides about 14 kcal, 1 g protein, 2.6 g carbohydrate, 0.2 g fat and 1.7 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.