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[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 (3.2g) per 100g. At just 17 calories per 100g, Lettuce Cos or Romaine (Raw) is one of the lowest-calorie options available. Beyond its macros, Lettuce Cos or Romaine (Raw) provides notable amounts of Vitamin K, Vitamin A, Folate per 100g. Composed of 95% water by weight, Lettuce Cos or Romaine (Raw) also contributes to daily hydration.

Calories17KCAL
Protein1.2G
Fat0.26G
Carbs3.2G
Fiber1.8G

Calorie Distribution

20kcal
  • Protein24%1.2 g
  • Fat12%0.26 g
  • Carbs64%3.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water94.7G
Energy17.0KCAL
Protein1.2G
Total lipid (fat)0.26G
Carbohydrate, by difference3.2G
Fiber, total dietary1.8G
Vitamin C, total ascorbic acid4.6MG
Thiamin0.08MG
Riboflavin0.07MG
Niacin0.32MG
Vitamin B-60.08MG
Folate, total50.0UG
Vitamin A, RAE436UG
Vitamin E (alpha-tocopherol)0.14MG
Vitamin K (phylloquinone)102UG
Calcium, Ca35.0MG
Iron, Fe0.95MG
Magnesium, Mg13.7MG
Phosphorus, P30.0MG
Potassium, K253MG
Zinc, Zn0.25MG
Copper, Cu0.05MG
Manganese, Mn0.13MG
Selenium, Se0.40UG
Energy (Atwater General Factors)20.0KCAL
Energy (Atwater Specific Factors)17.0KCAL
Energy70.0kJ
Nitrogen0.20G
Ash0.55G
Carbohydrate, by summation3.0G
Fiber, soluble0.10G
Fiber, insoluble1.7G
Sugars, Total1.2G
Sucrose0G
Glucose0.39G
Fructose0.80G
Lactose0G
Maltose0G
Galactose0G
Starch0G
Pantothenic acid0.14MG
Carotene, beta5230UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Lycopene0UG
Lutein + zeaxanthin2310UG
Phytoene0UG
Phytofluene0UG
Tocopherol, beta0MG
Tocopherol, gamma0.32MG
Tocopherol, delta0.01MG
Tocotrienol, alpha0.03MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
5-methyl tetrahydrofolate (5-MTHF)40.0UG
Tryptophan0.01G
Threonine0.04G
Isoleucine0.04G
Leucine0.08G
Lysine0.06G
Methionine0.01G
Cystine0.006G
Phenylalanine0.07G
Tyrosine0.02G
Valine0.06G
Arginine0.05G
Histidine0.02G
Alanine0.06G
Aspartic acid0.14G
Glutamic acid0.18G
Glycine0.05G
Proline0.04G
Serine0.05G
10-Formyl folic acid (10HCOFA)9.0UG
5-Formyltetrahydrofolic acid (5-HCOH45.0UG

Common Serving Sizes

ServingCalProteinFatCarbs
(581g)997.2g1.5g18.8g

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

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Nutritionally Similar Foods

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

Lettuce Cos or Romaine (Raw)

17 kcal1.24g protein

Lettuce Green Leaf (Raw)

15 kcal1.36g protein

Lettuce Red Leaf (Raw)

13 kcal1.33g protein

Dandelion Greens (Raw)

45 kcal2.7g protein

Dandelion Greens Drained Without Salt (Cooked, Boiled)

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Collards Chopped Drained Without Salt (Frozen, Cooked, Boiled)

36 kcal2.97g 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: 3.2 g per 100 g
  • Fiber: 1.8 g per 100 g

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 21% (#1,735 of 8,262)

Explore by Nutrient

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

Nutrition Facts

Serving Size 100g

Calories17
% Daily Value*
Total Fat 0.26G0%
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 3.2G1%
Dietary Fiber 1.8G6%
Total Sugars 0
Protein 1.2G2%
Vitamin D 0mcg0%
Calcium 35.0MG3%
Iron 0.95MG5%
Potassium 253MG5%

* 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: 746769.

View on USDA FoodData Central →