Vegetables

Nutrition Facts Lettuce (Cos Or Romaine)

Lettuce (Cos Or Romaine) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories17
Protein1.2g
Carbs3.2g
Fat0.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 17 kcal
Protein 1.24 g
Total Fat 0.26 g
Carbohydrates 3.24 g
Fiber 1.8 g
Total Sugars 1.19 g
Sodium 8 mg

Nutrients

Full nutrient profile

Proximates
Water 94.7 g
Energy (Atwater General Factors) 20 kcal
Energy (Atwater Specific Factors) 17 kcal
Energy 17 kcal
Energy 70 kj
Nitrogen 0.2 g
Protein 1.24 g
Total lipid (fat) 0.26 g
Ash 0.55 g
Carbohydrates
Carbohydrate, by difference 3.24 g
Carbohydrate, by summation 3 g
Fiber, total dietary 1.8 g
Fiber, soluble 0.1 g
Fiber, insoluble 1.7 g
Sugars, Total 1.19 g
Sucrose 0 g
Glucose 0.39 g
Fructose 0.8 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Starch 0 g
Sugars, Total 1.19 g
Lipids
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
PUFA 22:6 n-3 (DHA) 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
Fatty acids, total monounsaturated 0.01 g
Fatty acids, total polyunsaturated 0.16 g
SFA 16:0 0.04 g
SFA 18:0 0.005 g
MUFA 18:1 0.009 g
PUFA 18:2 0.05 g
PUFA 18:3 0.11 g
MUFA 16:1 0.003 g
Fatty acids, total saturated 0.04 g
Fatty acids, total trans 0 g
Cholesterol 0 mg
Amino acids
Tryptophan 0.01 g
Threonine 0.04 g
Isoleucine 0.05 g
Leucine 0.08 g
Lysine 0.06 g
Methionine 0.01 g
Cystine 0.006 g
Phenylalanine 0.07 g
Tyrosine 0.02 g
Valine 0.06 g
Arginine 0.05 g
Histidine 0.02 g
Alanine 0.06 g
Aspartic acid 0.14 g
Glutamic acid 0.18 g
Glycine 0.05 g
Proline 0.05 g
Serine 0.05 g
Minerals
Calcium, Ca 35 mg
Iron, Fe 0.95 mg
Magnesium, Mg 13.7 mg
Phosphorus, P 30 mg
Potassium, K 253 mg
Zinc, Zn 0.25 mg
Copper, Cu 0.05 mg
Manganese, Mn 0.13 mg
Selenium, Se 0.4 ug
Sodium, Na 8 mg
Vitamins and other components
Vitamin C, total ascorbic acid 4.6 mg
Thiamin 0.08 mg
Riboflavin 0.07 mg
Niacin 0.32 mg
Pantothenic acid 0.15 mg
Vitamin B-6 0.08 mg
Folate, total 50 ug
Vitamin A, RAE 436 ug
Carotene, beta 5230 ug
Carotene, alpha 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Lutein + zeaxanthin 2310 ug
Phytoene 0 ug
Phytofluene 0 ug
Vitamin E (alpha-tocopherol) 0.14 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.32 mg
Tocopherol, delta 0.01 mg
Tocotrienol, alpha 0.03 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 102 ug
Vitamin K (Dihydrophylloquinone) 0 ug
5-methyl tetrahydrofolate (5-MTHF) 40 ug
Folic acid 0 ug
Choline, total 9.9 mg
Vitamin D (D2 + D3), International Units 0 iu
Betaine 0.1 mg
Retinol 0 ug
Folate, DFE 136 ug
Folate, food 136 ug
Vitamin A, IU 8710 iu
Vitamin B-12 0 ug
Vitamin E, added 0 mg
Vitamin B-12, added 0 ug
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg
10-Formyl folic acid (10HCOFA) 9 ug
5-Formyltetrahydrofolic acid (5-HCOH4 5 ug

Interesting fact

Washing reduces surface contamination but does not sterilize produce

Rinse under running water just before preparation, rub firm produce, and dry with a clean towel. Soap and household detergent are not recommended because produce is porous and residues can remain.

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Recipes with this food

Use lettuce (cos or romaine) in simple recipes

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.