Is Romaine Lettuce Keto?

Leafy Greens
Romaine Lettuce sticker illustration
KETO VERDICTYES

Romaine is a useful keto salad or wrap base at 1.2g net carbs per 100 g in this raw reference. A 100 g portion contributes about 1.2g to a 20–25 g daily budget before fillings and dressing. Weigh the leaves you eat rather than treating every heart or lettuce head as an identical serving.

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YOUR PORTION

How much are you having?

Per 100 g (raw). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

1.2gnet carbs in your portion

Total carbs
3.3g
Fiber
2.1g
Protein
1.2g
Fat
0.3g
Calories
17
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  • Net carbs (100 g)1.2g
  • Protein (100 g)1.2g
  • Fat (100 g)0.3g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (raw)

Net Carbs
1.2g
Total Carbs
3.3g
Fiber
2.1g
Protein
1.2g
Fat
0.3g
Calories
17

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

Generic reference: Lettuce, cos or romaine, raw. September 2026 arithmetic review used the existing USDA snapshot accessed 2026-07-09; it was not a fresh branded-product label check.

Nutrition record reviewed 2026-09-05. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Remove any discarded core or damaged leaves before recording the edible portion. Whole hearts, separated leaves and shredded romaine are different ways of serving the same weighed ingredient.
  • For Caesar-style salad, count croutons, dressing and cheese independently. Romaine does not supply the nutrition panel for the finished restaurant salad.
  • When using leaves as wraps, place the filling inside after weighing or otherwise recording the leaves. The wrapper may be a small part of the meal, but sauces and fillings still need their own portions.

PREPARATION SUGGESTIONS

BUILD A WRAP PLATE

Keep the leaves, filling and sauce separate until serving, with portions recorded for each. This makes it clear which part of the meal the romaine figure describes.

Better keto swaps

  • Cabbage (Green) — 3.3g net carbs per 100 g (reference). For a raw slaw or a sturdier leaf format, cabbage changes the texture. Check preparation needs rather than assuming it folds like romaine.
  • Arugula — 2g net carbs per 100 g (reference). For a loose-leaf salad base, arugula provides a different flavor. It replaces the salad role rather than the shape of a wrap leaf.
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