Vegetables and Vegetable Products
Lettuce, cos or romaine, raw
100 grams of lettuce (cos or romaine, raw) has 17 calories, 1.2 g of protein, 0.3 g of total fat and 3.3 g of carbohydrate, including 2.1 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 169247Lactuca sativa var. logifolia
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories17
Amount% Daily Value*
- Total fat 0.3 g 0%
- Saturated fat 0.04 g 0%
- Trans fat 0 g
- Monounsaturated fat 0.01 g
- Polyunsaturated fat 0.16 g
- Cholesterol 0 mg 0%
- Sodium 8 mg 0%
- Total carbohydrate 3.3 g 1%
- Dietary fiber 2.1 g 8%
- Total sugars 1.2 g
- Protein 1.2 g 2%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
17
Protein
1.2g
Total fat
0.3g
Carbohydrate
3.3g
Protein supplies about 29% of the calories in this food, using 4 calories per gram of protein. It has 8 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 436 mcg | 48% | 900 mcg |
| Vitamin C | 4 mg | 4% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Vitamin E | 0.13 mg | 1% | 15 mg |
| Vitamin K | 102 mcg | 85% | 120 mcg |
| Thiamin (B1) | 0.07 mg | 6% | 1.2 mg |
| Riboflavin (B2) | 0.07 mg | 5% | 1.3 mg |
| Niacin (B3) | 0.31 mg | 2% | 16 mg |
| Vitamin B6 | 0.07 mg | 4% | 1.7 mg |
| Folate | 136 mcg | 34% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Choline | 9.9 mg | 2% | 550 mg |
| Calcium | 33 mg | 3% | 1,300 mg |
| Iron | 0.97 mg | 5% | 18 mg |
| Potassium | 247 mg | 5% | 4,700 mg |
| Magnesium | 14 mg | 3% | 420 mg |
| Phosphorus | 30 mg | 2% | 1,250 mg |
| Zinc | 0.23 mg | 2% | 11 mg |
| Copper | 0.05 mg | 6% | 0.9 mg |
| Selenium | 0.4 mcg | 1% | 55 mcg |
| Water | 94.6 g | — | — |
| Caffeine | 0 mg | — | — |
Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for lettuce (cos or romaine, raw), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 cup shredded | 47 g | 8 | 0.58 g |
| 1 leaf inner | 6 g | 1 | 0.07 g |
| 1 leaf outer | 28 g | 5 | 0.34 g |
| 1 head | 626 g | 106 | 7.7 g |
| 1 NLEA serving | 85 g | 14 | 1 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 169247 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.