Vegetables

Lettuce, cos or romaine, raw

Per 100 g

Calories: 17 kcal
Protein: 1.2 g
Fiber: 2.1 g
Fat: 0.3 g

Medium fat 13% of its calories come from fat. Our scale

All nutrients

Per 100 g of lettuce, cos or romaine, raw. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	3.3 g	1%
Protein	1.2 g	2%
Fat	0.3 g	0%
Water	95 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	2.1 g	8%
Sugars	1.2 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.02 g
Isoleucine	0.05 g
Leucine	0.08 g
Lysine	0.06 g
Methionine	0.02 g
Phenylalanine	0.07 g
Threonine	0.04 g
Tryptophan	0.01 g
Valine	0.06 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.04 g	0%
Monounsaturated fat	0.01 g
Polyunsaturated fat	0.16 g
Omega 3	0.11 g
Omega 6	0.05 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	436 µg	48%
Vitamin C	4 mg	4%
Vitamin D	0 µg	0%
Vitamin E	0.13 mg	1%
Vitamin K1	103 µg	85%
Thiamin (B1)	0.07 mg	6%
Riboflavin (B2)	0.07 mg	5%
Niacin (B3)	0.31 mg	2%
Pantothenic acid (B5)	0.14 mg	3%
Vitamin B6	0.07 mg	4%
Folate (DFE)	136 µg	34%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	33 mg	3%
Iron	0.97 mg	5%
Magnesium	14 mg	3%
Phosphorus	30 mg	2%
Potassium	247 mg	5%
Sodium	8 mg	0%
Zinc	0.23 mg	2%
Copper	0.05 mg	5%
Manganese	0.16 mg	7%
Selenium	0.4 µg	1%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup shredded	47 g	8 kcal
1 leaf inner	6 g	1 kcal
1 leaf outer	28 g	4.8 kcal
1 head	626 g	106 kcal
1 NLEA serving	85 g	14 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.