Lettuce, cos or romaine, raw
FDC ID: 169247
At a glance
Lettuce, cos or romaine, raw is a low-calorie food in the Vegetables and Vegetable Products category, providing 17 kcal per 100g. Each 100g supplies 1.2g of protein, 0.3g of fat, 3.3g of carbohydrates. It is an especially good source of vitamin c (114% of the Daily Value), vitamin a (48% of the Daily Value), folate (34% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
17
kcal
Protein
1.2
g
Total Fat
0.3
g
Total Carbohydrate
3.3
g
Dietary Fiber
2.1
g
Nutrition profile of Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw provides about 17 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Vitamin C 114%aids collagen formation and iron absorption and is a strong antioxidant
- Vitamin A 48%maintains vision, skin and mucous membranes and acts as an antioxidant
- Folate 34%supports cell division, DNA synthesis and red blood cell formation
- Dietary Fiber 8%supports gut health and slows post-meal blood-sugar spikes
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people focused on skin, immunity or iron absorption
- ✓people focused on eye, skin and mucosal health
- ✓people who are pregnant or planning pregnancy
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
Products & books related to Lettuce, cos or romaine, raw
As an Amazon Associate, NutriDB earns from qualifying purchases.
Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 17 kcal | 5 kcal |
| Protein | 1.2 g | 0.3 g |
| Fat | 0.3 g | 0.1 g |
| Carbs | 3.3 g | 0.9 g |
| Fiber | 2.1 g | 0.6 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 17 kcal | 0.9% | |
| Water | 94.61 g | — | |
| Protein | 1.23 g | 2.5% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.30 g | 0.4% | |
| Total Carbohydrate | 3.29 g | 1.2% | |
| Dietary Fiber | 2.10 g | 7.5% | |
| Sodium | 8 mg | 0.3% | |
| Potassium | 247 mg | 5.3% | |
| Calcium | 33 mg | 2.5% | |
| Magnesium | 14 mg | 3.3% | |
| Phosphorus | 30 mg | 2.4% | |
| Iron | 0.97 mg | 5.4% | |
| Zinc | 0.23 mg | 2.1% | |
| Copper | 0.05 mg | 5.3% | |
| Manganese | 0.15 mg | 6.7% | |
| Selenium | 0.40 μg | 0.7% | |
| Retinol | 0 μg | — | |
| Vitamin A | 436 μgRAE | 48.4% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.13 mg | 0.9% | |
| Thiamin | 0.07 mg | 6.0% | |
| Riboflavin | 0.07 mg | 5.2% | |
| Niacin | 0.31 mg | 2.0% | |
| Vitamin B6 | 0.07 mg | 4.4% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 136 μg | 34.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 102.50 mg | 113.9% |
Frequently Asked Questions
How many calories does 100g of Lettuce, cos or romaine, raw have?
Lettuce, cos or romaine, raw has 17 kcal (calories) per 100g.
How much protein, fat, and carbs are in Lettuce, cos or romaine, raw?
Per 100g, Lettuce, cos or romaine, raw provides 1.2g protein, 0.3g fat, 3.3g carbohydrates.
What nutrients is Lettuce, cos or romaine, raw high in?
Per 100g, Lettuce, cos or romaine, raw is a notable source of Vitamin C (about 114% of the Daily Value), Vitamin A (about 48% of the Daily Value), Folate (about 34% of the Daily Value).
Is Lettuce, cos or romaine, raw low in calories?
Yes — Lettuce, cos or romaine, raw has 17 kcal per 100g, while still providing Vitamin C (about 114% of the Daily Value).
What is the source of this nutrition data for Lettuce, cos or romaine, raw?
These per-100g values come from USDA FoodData Central (public domain).
More foods in Vegetables and Vegetable Products
Related Articles
Recently viewed
Related Products & Books
As an Amazon Associate, NutriDB earns from qualifying purchases.
Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)