Vegetables • Deep Nutrition Analytics
Lettuce, cos or romaine, raw
Delivering 17 kcal per 100 grams, Lettuce, cos or romaine, raw functions as a vegetables with carbohydrates (3.2g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Vitamin K at 85% of the standard daily value (102 µg). Offering gentle energy density (0.2 kcal/g) and 1.4g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.2 g
- Carbohydrates
- 3.2 g
- Fat
- 0.3 g
- Fiber
- 1.8 g
Produce Profile: Hydration & Micronutrients
Lettuce, cos or romaine, raw provides natural botanical nutrition with 17 calories per 100g. Providing 1.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (17 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 3.2 g |
| Energy | 17 kcal |
| Energy | 70 kJ |
| Total lipid (fat) | 0.3 g |
| Fiber, total dietary | 1.8 g |
| Protein | 1.2 g |
| Fiber, insoluble | 1.7 g |
| Fiber, soluble | 0.1 g |
| Sugars, Total | 1.2 g |
| Carbohydrate, by summation | 3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 102 µg |
| Vitamin A | 436 µg |
| Manganese | 0.1 mg |
| Vitamin C | 4.6 mg |
| Vitamin B6 | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 436 µg |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 102 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 35 mg |
| Potassium, K | 253 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.4 µg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 13.7 mg |
| Phosphorus, P | 30 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 5230 µg |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0.1 g |
| Folate, total | 50 µg |
| Lutein + zeaxanthin | 2310 µg |
| Tocopherol, gamma | 0.3 mg |
| Tocotrienol, alpha | 0 mg |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.1 mg |
| Glucose | 0.4 g |
| Water | 94.7 g |
| Tocopherol, delta | 0 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Ash | 0.6 g |
| Fructose | 0.8 g |
| 10-Formyl folic acid (10HCOFA) | 9 µg |
| 5-Formyltetrahydrofolic acid (5-HCOH4 | 5 µg |
| 5-methyl tetrahydrofolate (5-MTHF) | 40 µg |
| Nitrogen | 0.2 g |
Serving calculator
Common serving sizes
- Serving581 g
- Serving85 g
Compare Lettuce, cos or romaine, raw with Category Peers
Radishes, oriental, cooked, boiled, drained, with salt vs Lettuce, cos or romaine, raw
Compared to Radishes, oriental, cooked, boiled, drained, with salt, Lettuce, cos or romaine, raw has 70% less Vitamin C and 0% higher calories per 100g.
Radishes, oriental, cooked, boiled, drained, without salt vs Lettuce, cos or romaine, raw
Compared to Radishes, oriental, cooked, boiled, drained, without salt, Lettuce, cos or romaine, raw has 70% less Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Lettuce, cos or romaine, raw?
A standard 100-gram serving of Lettuce, cos or romaine, raw contains 17 calories (71 kJ), alongside 1.2g of protein, 3.2g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 581g: ~99 kcal
- 85g: ~14 kcal
Is Lettuce, cos or romaine, raw suitable for a keto or low-carb diet?
Yes. With only 1.4g of net carbs per 100g (3.2g total carbohydrates minus 1.8g dietary fiber), Lettuce, cos or romaine, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Lettuce, cos or romaine, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Lettuce, cos or romaine, raw are:
- Vitamin K: 102 µg (85% of your daily value)
- Vitamin A: 436 µg (48% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 746769).