Lettuce · Lactuca sativa
Lettuce, cos or romaine, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Lettuce, cos or romaine, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 67/100
How many beneficial nutrients Lettuce, cos or romaine, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Lettuce, cos or romaine, raw come from — the split across carbs, fat & protein.
62% from carbs
-
Carbs 62%3.0 g per serving
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Fat 12%0.3 g per serving
-
Protein 26%1.2 g per serving
What Lettuce, cos or romaine, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.0 g | |
| Dietary Fiber | 1.8 g | |
| Starch | 0.0 g | — |
| Total Sugars | 1.2 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.4 g | — |
| Fructose | 0.8 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 113.0 mg | — |
| Omega-6 Fatty Acids | 47.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 35.0 mg | — |
| Stearic Acid | 5.0 mg | — |
| Palmitoleic Acid | 3.0 mg | — |
| Oleic Acid | 9.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 47.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.2 g | |
| Histidine | 21.0 mg | — |
| Isoleucine | 45.0 mg | — |
| Leucine | 76.0 mg | — |
| Lysine | 64.0 mg | — |
| Methionine | 15.0 mg | — |
| Phenylalanine | 66.0 mg | — |
| Threonine | 44.0 mg | — |
| Tryptophan | 11.0 mg | — |
| Valine | 55.0 mg | — |
| Alanine | 56.0 mg | — |
| Arginine | 54.0 mg | — |
| Aspartic Acid | 140.0 mg | — |
| Cystine | 6.0 mg | — |
| Glutamic Acid | 179.0 mg | — |
| Glycine | 49.0 mg | — |
| Proline | 45.0 mg | — |
| Serine | 50.0 mg | — |
| Tyrosine | 25.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 436.0 mcg | |
| Vitamin C | 4.6 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 102.5 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 136.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 9.9 mg | |
| Betaine | 0.1 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 35.0 mg | |
| Iron | 1.0 mg | |
| Magnesium | 14.0 mg | |
| Phosphorus | 30.0 mg | |
| Potassium | 253.0 mg | |
| Sodium | 8.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.4 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.6 g | — |
About Lettuce, cos or romaine, raw
Romaine — cos lettuce — is the upright, sturdy salad green with crisp ribs and a sweet, mild crunch. Far more robust than floppy butterhead or watery iceberg, it's the backbone of a Caesar salad and holds up well to a quick grilling.
Like all lettuce it's mostly water and extremely low in calories, but romaine is one of the more nutritious varieties: a good source of vitamin A (from carotenoids), vitamin K and folate, with some vitamin C and fiber. The darker, greener outer leaves carry the most.
Crisp, refreshing and nutritious for its weight, romaine is the lettuce to choose when you want a salad green that brings real crunch and a little more nutrition than the paler options.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Lettuce, cos or romaine, raw?
There are 17 calories in 100 g of Lettuce, cos or romaine, raw, or about 5 calories in 1 leaf outer (28 g).
How much protein is in Lettuce, cos or romaine, raw?
Lettuce, cos or romaine, raw contains 1.2 g of protein per 100 g.
How many carbs are in Lettuce, cos or romaine, raw?
Lettuce, cos or romaine, raw has 3.0 g of carbohydrates per 100 g.
How much fat is in Lettuce, cos or romaine, raw?
Lettuce, cos or romaine, raw provides 0.3 g of total fat per 100 g.
What is Lettuce, cos or romaine, raw a good source of?
Lettuce, cos or romaine, raw is an excellent source of Vitamin K (85% DV), Vitamin A (RAE) (48% DV) and Folate (B9) (34% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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