Is Romaine Lettuce Keto?

Leafy Greens
Romaine Lettuce sticker illustration
KETO VERDICTYES

Romaine lettuce is perfect for keto with just ~1.2g net carbs per 100g. It’s crunchy, refreshing, and works as a fantastic base for salads, wraps, and even burger buns—an affordable, versatile staple.

Romaine lettuce is perfect for keto with just ~1.2g net carbs per 100g. It’s crunchy, refreshing, and works as a fantastic base for salads, wraps, and even burger buns—an affordable, versatile staple.

  • Net carbs (100g)1.2g
  • Protein (100g)1.2g
  • Fat (100g)0.3g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

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

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Extremely low net carbs: ~1.2g per 100g leaves plenty of room for other foods
  • High water content (≈95%) keeps it hydrating and very low in calories
  • Provides fiber to support digestion and add meal volume
  • Crispy texture holds up to hearty toppings and creamy dressings
  • Versatile: salad base, wrap, taco shell, or burger bun replacement
  • Mild flavor that plays nicely with rich, high-fat keto ingredients

HEALTH BENEFITS

  • Good source of provitamin A carotenoids for eye and immune health
  • High in vitamin K for bone health and normal blood clotting
  • Provides folate, important for cell division and metabolism
  • Contains antioxidants (e.g., beta-carotene) that combat oxidative stress
  • Very low calorie density supports weight management
  • Supplies minerals like potassium and small amounts of calcium

PREPARATION SUGGESTIONS

CLASSIC CAESAR SALAD

Chop romaine and toss with Caesar dressing, parmesan, and bacon bits. Add grilled chicken for a complete keto meal.

LETTUCE WRAPS

Use whole romaine leaves as tortilla replacements. Fill with seasoned ground beef, cheese, sour cream, and salsa for keto tacos.

WEDGE SALAD

Quarter the head, drizzle with blue-cheese dressing, and top with bacon, tomatoes, and blue-cheese crumbles.

GRILLED ROMAINE

Halve lengthwise, brush with olive oil, and grill cut-side down 3–4 minutes. Top with parmesan and lemon-vinaigrette.

BURGER BUNS

Use large outer leaves as bun replacements—sturdy, crunchy, and carb-light.

CHOPPED SALAD

Finely chop and mix with cucumbers, radishes, feta, olives, and Greek dressing for a refreshing Mediterranean bowl.

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