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Vegetables

Lettuce (Cos Or Romaine) Nutrition Facts

Lettuce (Cos Or Romaine) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium.

Calories17

Protein1.2 g

Carbs3.2 g

Fat0.3 g

ProteinCarbsFat

Nutrition for 100 g

Calories17 kcal

Protein1.2 g

Total Fat0.3 g

Carbohydrates3.2 g

Fiber1.8 g

Sodium8 mgSodium from a different USDA FoodData Central record than the calories.

Total Sugars1.19 g

Source: USDA FoodData Central, record 746769

Nutrients

Full nutrient profile

Proximates

Water94.7 g

Nitrogen0.2 g

Protein1.24 g

Total lipid (fat)0.26 g

Ash0.55 g

Carbohydrates

Carbohydrate, by difference3.24 g

Carbohydrate, by summation3 g

Fiber, total dietary1.8 g

Fiber, soluble0.1 g

Fiber, insoluble1.7 g

Sugars, Total1.19 g

Sucrose0 g

Glucose0.39 g

Fructose0.8 g

Lactose0 g

Maltose0 g

Galactose0 g

Starch0 g

Sugars, Total1.19 g

Minerals

Calcium, Ca35 mg

Iron, Fe0.95 mg

Magnesium, Mg13.7 mg

Phosphorus, P30 mg

Potassium, K253 mg

Zinc, Zn0.25 mg

Copper, Cu0.048 mg

Manganese, Mn0.127 mg

Selenium, Se0.4 ug

Sodium, Na8 mg

Vitamins and other components

Vitamin C, total ascorbic acid4.6 mg

Thiamin0.079 mg

Riboflavin0.072 mg

Niacin0.323 mg

Pantothenic acid0.145 mg

Vitamin B-60.078 mg

Folate, total50 ug

Vitamin A, RAE436 ug

Carotene, beta5230 ug

Carotene, alpha0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Lutein + zeaxanthin2310 ug

Phytoene0 ug

Phytofluene0 ug

Vitamin E (alpha-tocopherol)0.14 mg

Tocopherol, beta0 mg

Tocopherol, gamma0.32 mg

Tocopherol, delta0.01 mg

Tocotrienol, alpha0.03 mg

Tocotrienol, beta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin K (phylloquinone)102 ug

Vitamin K (Dihydrophylloquinone)0 ug

5-methyl tetrahydrofolate (5-MTHF)40 ug

Folic acid0 ug

Choline, total9.9 mg

Vitamin D (D2 + D3), International Units0 iu

Betaine0.1 mg

Retinol0 ug

Folate, DFE136 ug

Folate, food136 ug

Vitamin A, IU8710 iu

Vitamin B-120 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Vitamin D (D2 + D3)0 ug

Lipids

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 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 monounsaturated0.012 g

Fatty acids, total polyunsaturated0.16 g

SFA 16:00.035 g

SFA 18:00.005 g

MUFA 18:10.009 g

PUFA 18:20.047 g

PUFA 18:30.113 g

MUFA 16:10.003 g

Fatty acids, total saturated0.039 g

Fatty acids, total trans0 g

Cholesterol0 mg

Amino acids

Tryptophan0.011 g

Threonine0.044 g

Isoleucine0.045 g

Leucine0.076 g

Lysine0.064 g

Methionine0.014 g

Cystine0.006 g

Phenylalanine0.066 g

Tyrosine0.024 g

Valine0.055 g

Arginine0.054 g

Histidine0.021 g

Alanine0.056 g

Aspartic acid0.14 g

Glutamic acid0.179 g

Glycine0.049 g

Proline0.045 g

Serine0.05 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Other and unclassified components

10-Formyl folic acid (10HCOFA)9 ug

5-Formyltetrahydrofolic acid (5-HCOH45 ug

Interesting fact

Folate In The Ribs

A cup of shredded romaine carries 64 micrograms DFE of folate, 16% of the Daily Value. Only about half the folate naturally present in food is absorbed, compared with at least 85% of the folic acid added to fortified foods.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Lettuce (Cos Or Romaine)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.8gC 3.3gF 0.5g

Put the numbers to work

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