Lettuce, cos or romaine, raw

Per 100g · Vegetables and Vegetable Products · USDA Foundation Foods

17

Calories

1.24g

Protein

3.24g

Carbs

0.260g

Fat

Macro Distribution (kcal)

Protein 24%
Carbs 64%
Fat 12%

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 17 kcal —
Macronutrients
Water 94.7 g —
Protein 1.24 g
2% (Low)
Total lipid (fat) 0.260 g
0% (Low)
Carbohydrate, by difference 3.24 g
1% (Low)
Fiber, total dietary 1.80 g
6% (Low)
Sugars, Total 1.19 g —
Vitamins
Vitamin C, total ascorbic acid 4.60 mg
5% (Low)
Thiamin (Vitamin B1) 0.079 mg
7% (Low)
Riboflavin (Vitamin B2) 0.072 mg
6% (Low)
Niacin (Vitamin B3) 0.323 mg
2% (Low)
Pantothenic acid (Vitamin B5) 0.145 mg
3% (Low)
Vitamin B-6 — Pyridoxine 0.078 mg
5% (Low)
Biotin (Vitamin B7) 50.0 ug
13% (Moderate)
Vitamin A, RAE 436.0 ug
48% (High)
Carotene, beta 5230.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.140 mg
1% (Low)
Minerals
Calcium, Ca 35.0 mg
3% (Low)
Iron, Fe 0.950 mg
5% (Low)
Magnesium, Mg 13.7 mg
3% (Low)
Phosphorus, P 30.0 mg
2% (Low)
Potassium, K 253.0 mg
5% (Low)
Zinc, Zn 0.250 mg
2% (Low)
Copper, Cu 0.048 mg
5% (Low)
Manganese, Mn 0.127 mg
6% (Low)
Selenium, Se 0.400 ug
1% (Low)
Other
Energy (Atwater General Factors) 20 kcal —
Energy (Atwater Specific Factors) 17 kcal —
Energy 70.0 kj —
Nitrogen 0.200 g —
Ash 0.550 g —
Carbohydrate, by summation 3.00 g —
Fiber, soluble 0.100 g —
Fiber, insoluble 1.70 g —
Sucrose 0 g —
Glucose 0.390 g —
Fructose 0.800 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Starch 0 g —
Betaine 0.100 mg —
Beta-carotene (Provitamin A) 0 ug —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 2310.0 ug —
Phytoene 0 ug —
Phytofluene 0 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.320 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.010 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.030 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin K1 — Phylloquinone 102.0 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
Folate, food (Vitamin B9) 40.0 ug —
Tryptophan (EAA) 0.011 g —
Threonine (EAA) 0.044 g —
Isoleucine (EAA, BCAA) 0.045 g —
Leucine (EAA, BCAA) 0.076 g —
Lysine (EAA) 0.064 g —
Methionine (EAA) 0.014 g —
Cystine (conditionally essential) 0.006 g —
Phenylalanine (EAA) 0.066 g —
Tyrosine (conditionally essential) 0.024 g —
Valine (EAA, BCAA) 0.055 g —
Arginine (conditionally essential) 0.054 g —
Histidine (EAA) 0.021 g —
Alanine 0.056 g —
Aspartic acid 0.140 g —
Glutamic acid 0.179 g —
Glycine (conditionally essential) 0.049 g —
Proline (conditionally essential) 0.045 g —
Serine 0.050 g —
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Apigenin 0 mg —
Luteolin 0.050 mg —
Kaempferol 0.020 mg —
Myricetin 0 mg —
Quercetin 2.20 mg —
10-Formyl folic acid (10HCOFA) 9.00 ug —
5-Formyltetrahydrofolic acid (5-HCOH4 5.00 ug —
Flavonoids
(-)-Epicatechin 0 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 0 mg —
(-)-Epigallocatechin 3-gallate 0 mg —
(+)-Catechin 0 mg —
(+)-Gallocatechin 0 mg —
Choline
Choline from glycerophoshocholine 0 mg —
Choline from phosphatidylcholine 0.700 mg —
Choline from phosphocholine 1.60 mg —
Choline from sphingomyelin 0 mg —
Free Choline 7.60 mg —
Total Choline 9.90 mg —
Isoflavones
Total isoflavones 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Lettuce, cos or romaine, raw is low in these nutrients — a supplement can help fill the gap.

Selenium (1% DV) Zinc (2% DV) B-Complex (5% DV) Calcium (3% DV)

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