How many carbs are in a Romaine Lettuce?
A 1 cup shredded (47g) serving of Romaine Lettuce contains 1.6g of total carbs (0.6g net carbs), 0.5g sugar, 8 calories, 0.6g protein, 0.1g fat and 1g fiber.
- Calories
- 8 cal
- Carbohydrates
- 1.6 g
- of which Sugars
- 0.5 g
- Fiber
- 1 g
- Net carbs
- 0.6 g
- Protein
- 0.6 g
- Fat
- 0.1 g
Romaine Lettuce nutrition at a glance
Per 1 cup shredded (47g), Romaine Lettuce delivers about 0% of a 2,000-calorie daily reference, 1% of the 275g daily carbohydrate reference and 4% of the 28g daily fiber reference. Sugar sits at 1% of the 50g added-sugar reference and protein contributes 1% of the 50g protein reference.
- Calories
- 17
- Carbs
- 3.4 g
- Sugar
- 1.1 g
- Protein
- 1.3 g
- Fat
- 0.2 g
- Fiber
- 2.1 g
Blood-sugar impact of Romaine Lettuce
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 1.6g total carbs and 1g fiber, the net-carb figure for a 1 cup shredded (47g) serving works out to roughly 0.6g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Romaine Lettuce
- Great fit for low-carb, keto or diabetic-friendly meals — build around romaine lettuce without worrying about a big glucose spike.
- Use romaine lettuce as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine romaine lettuce with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Romaine Lettuce keto-friendly?
Yes. With only 0.6g net carbs per 1 cup shredded (47g), Romaine Lettuce fits comfortably inside a standard 20–50g/day keto carb budget.
How many carbs in Romaine Lettuce per 100 grams?
About 3.4g of carbs, 1.1g sugar and 17 calories per 100g of Romaine Lettuce.
How does Romaine Lettuce affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Romaine Lettuce good for weight loss?
A serving delivers 8 calories with 0.6g protein and 1g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 20% combined protein-plus-fiber-to-calorie ratio, Romaine Lettuce is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup shredded (47g) serving of Romaine Lettuce. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.