Skip to content
[N]extrient

Lettuce Cos or Romaine (Raw)

SR Legacy·Comprehensive Reference Data

Lettuce, cos or romaine, raw

Vegetables and Vegetable Products

A 100g serving covers 85% of the daily recommended Vitamin K, making Lettuce Cos or Romaine (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.2g), fat (0.3g), and carbohydrates (3.3g) per 100g. At just 17 calories per 100g, Lettuce Cos or Romaine (Raw) is one of the lowest-calorie options available. With only 8mg of sodium, Lettuce Cos or Romaine (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Beyond its macros, Lettuce Cos or Romaine (Raw) provides notable amounts of Vitamin K, Vitamin A, Folate per 100g.

Calories17KCAL
Protein1.2G
Fat0.3G
Carbs3.3G
Fiber2.1G

Calorie Distribution

21kcal
  • Protein23%1.2 g
  • Fat13%0.3 g
  • Carbs64%3.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water94.6G
Energy17.0KCAL
Protein1.2G
Total lipid (fat)0.30G
Carbohydrate, by difference3.3G
Fiber, total dietary2.1G
Total Sugars1.2G
Cholesterol0MG
Vitamin C, total ascorbic acid4.0MG
Thiamin0.07MG
Riboflavin0.07MG
Niacin0.31MG
Vitamin B-60.07MG
Folate, total136UG
Vitamin B-120UG
Vitamin A, RAE436UG
Vitamin E (alpha-tocopherol)0.13MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)103UG
Calcium, Ca33.0MG
Iron, Fe0.97MG
Magnesium, Mg14.0MG
Phosphorus, P30.0MG
Potassium, K247MG
Sodium, Na8.0MG
Zinc, Zn0.23MG
Copper, Cu0.05MG
Manganese, Mn0.15MG
Selenium, Se0.40UG
Energy72.0kJ
Ash0.58G
Sucrose0G
Glucose0.39G
Fructose0.80G
Lactose0G
Maltose0G
Galactose0G
Starch0G
Pantothenic acid0.14MG
Folic acid0UG
Folate, food136UG
Folate, DFE136UG
Choline, total9.9MG
Betaine0.10MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5226UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU8710IU
Lycopene0UG
Lutein + zeaxanthin2312UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.36MG
Tocopherol, delta0.01MG
Tocotrienol, alpha0.04MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.04G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.04G
SFA 18:00.005G
Fatty acids, total monounsaturated0.01G
MUFA 16:10.003G
MUFA 18:10.009G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.16G
PUFA 18:20.05G
PUFA 18:30.11G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.01G
Threonine0.04G
Isoleucine0.04G
Leucine0.08G
Lysine0.06G
Methionine0.01G
Cystine0.006G
Phenylalanine0.07G
Tyrosine0.03G
Valine0.06G
Arginine0.05G
Histidine0.02G
Alanine0.06G
Aspartic acid0.14G
Glutamic acid0.18G
Glycine0.05G
Proline0.04G
Serine0.05G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
leaf inner (6g)10.1g0g0.2g
leaf outer (28g)50.3g0.1g0.9g
cup shredded (47g)80.6g0.1g1.5g
NLEA serving (85g)141g0.3g2.8g

Scaled from Lettuce Cos or Romaine (Raw)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Potatoes Flesh with Salt (Microwaved, Cooked in Skin)

100 kcal2.1g protein

Mountain Yam Hawaii (Raw)

67 kcal1.3g protein

Sesbania Flower Without Salt (Cooked, Steamed)

22 kcal1.1g protein

Squash Winter Hubbard Without Salt (Baked)

50 kcal2.5g protein

Carrots Drained Without Salt (Frozen, Cooked, Boiled)

37 kcal0.6g protein

Potato Puffs Oven-heated (Frozen)

192 kcal2.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Lettuce Butterhead (includes Boston and Bibb Types) (Raw)

13 kcal1.35g protein

Asparagus Drained (Cooked, Boiled)

22 kcal2.4g protein

Lettuce Green Leaf (Raw)

15 kcal1.36g protein

Asparagus Drained with Salt (Cooked, Boiled)

22 kcal2.4g protein

Endive (Raw)

17 kcal1.25g protein

Lettuce Cos or Romaine (Raw)

17 kcal1.24g protein

Nutritional Profile Summary

Lettuce Cos or Romaine (Raw) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 17 kcal per 100 g
  • Protein: 1.2 g per 100 g
  • Total Fat: 0.3 g per 100 g
  • Carbohydrate: 3.3 g per 100 g
  • Fiber: 2.1 g per 100 g

Dietary Considerations

  • Lettuce Cos or Romaine (Raw) is naturally low in sodium at 8mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Lettuce Cos or Romaine (Raw) is a meaningful source of folate at 136mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 22% (#1,818 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories17
% Daily Value*
Total Fat 0.30G0%
Cholesterol 0MG0%
Sodium 8.0MG0%
Total Carbohydrate 3.3G1%
Dietary Fiber 2.1G8%
Total Sugars 1.2G
Protein 1.2G2%
Vitamin D 0UG0%
Calcium 33.0MG3%
Iron 0.97MG5%
Potassium 247MG5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169247.

View on USDA FoodData Central →