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Lettuce (Romaine) Nutrition Facts

Lettuce (Romaine)

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

Calories21
Protein1 g
Carbs4.1 g
Fat0.1 g
ProteinCarbsFat

Nutrition for 100 g

Calories21 kcal
Protein1 g
Total Fat0.1 g
Carbohydrates4.1 g
Fiber2.1 g
Sodium23 mg
Total SugarsNot reported

Source: USDA FoodData Central, record 2346389

Nutrients

Full nutrient profile

Proximates
Water94.29 g
Nitrogen0.1563 g
Protein0.976875 g
Total lipid (fat)0.07125 g
Ash0.6063 g
Carbohydrates
Carbohydrate, by difference4.055575 g
Minerals
Calcium, Ca27.56 mg
Iron, Fe0.267 mg
Magnesium, Mg12.05 mg
Phosphorus, P23.41 mg
Potassium, K260.4 mg
Sodium, Na23 mg
Zinc, Zn0.2516 mg
Copper, Cu0.04865 mg
Manganese, Mn0.2271 mg
Vitamins and other components
Thiamin0.06288 mg
Niacin0.3713 mg
Vitamin B-60.06325 mg
Vitamin K (phylloquinone)83.4 ug
Vitamin K (Dihydrophylloquinone)0 ug
Vitamin K (Menaquinone-4)0 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 (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.

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Put the numbers to work

Nutrition calculators

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