Lettuce (cos or romaine, raw) nutrition facts
Lactuca sativa var. logifolia
100 grams of lettuce, cos or romaine, raw contain 17 calories, 1.2 g of protein, 3.3 g of carbohydrates and 0.3 g of fat. It is an excellent source of vitamin K (85% DV), vitamin A (48% DV) and folate (34% DV). Most of its calories (63%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K85%
- Vitamin A48%
- Folate34%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 436 µg | 48% |
| Vitamin C | 4 mg | 4% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 102 µg | 85% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.31 mg | 2% |
| Pantothenic acid (B5) | 0.14 mg | 3% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate | 136 µg | 34% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 9.9 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 0.97 mg | 5% |
| Potassium | 247 mg | 5% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 30 mg | 2% |
| Zinc | 0.23 mg | 2% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.16 mg | 7% |
| Selenium | 0.4 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.16 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 94.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Lettuce (cos or romaine, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 17 | 63.7 | -73% |
| Protein | 1.23 g | 2.82 g | -56% |
| Total carbohydrate | 3.29 g | 12.5 g | -74% |
| Total fat | 0.3 g | 1.01 g | -70% |
| Dietary fiber | 2.1 g | 3 g | -30% |
| Total sugars | 1.19 g | 3.34 g | -64% |
| Sodium | 8 mg | 157 mg | -95% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169247. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.