Vegetables · SOURCE-BASED NUTRITION
Lettuce, cos or romaine, raw nutrition facts
SR Legacy
Lettuce, cos or romaine, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 17 kcal | — |
| Protein | 1.23 g | 2.5% |
| Carbohydrate, by difference | 3.29 g | 1.2% |
| Total lipid (fat) | 0.3 g | 0.4% |
| Fiber, total dietary | 2.1 g | 7.5% |
| Total Sugars | 1.19 g | — |
| Fatty acids, total saturated | 0.04 g | 0.2% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 8 mg | 0.3% |
| Potassium, K | 247 mg | 5.3% |
| Calcium, Ca | 33 mg | 2.5% |
| Iron, Fe | 0.97 mg | 5.4% |
| Magnesium, Mg | 14 mg | 3.3% |
| Phosphorus, P | 30 mg | 2.4% |
| Zinc, Zn | 0.23 mg | 2.1% |
| Copper, Cu | 0.05 mg | 5.3% |
| Manganese, Mn | 0.16 mg | 6.7% |
| Selenium, Se | 0.4 µg | 0.7% |
| Vitamin A, RAE | 436 µg | 48.4% |
| Vitamin C, total ascorbic acid | 4 mg | 4.4% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.13 mg | 0.9% |
| Vitamin K (phylloquinone) | 102 µg | 85% |
| Thiamin | 0.07 mg | 6% |
| Riboflavin | 0.07 mg | 5.2% |
| Niacin | 0.31 mg | 2% |
| Pantothenic acid | 0.14 mg | 2.8% |
| Vitamin B-6 | 0.07 mg | 4.4% |
| Folate, DFE | 136 µg | 34% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 9.9 mg | 1.8% |
| Alanine | 0.06 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.05 g | — |
| Ash | 0.58 g | — |
| Aspartic acid | 0.14 g | — |
| Betaine | 0.1 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 5,230 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.01 g | — |
| Fatty acids, total monounsaturated | 0.01 g | — |
| Fatty acids, total polyunsaturated | 0.16 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 136 µg | — |
| Folate, total | 136 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0.8 g | — |
| Galactose | 0 g | — |
| Glucose | 0.39 g | — |
| Glutamic acid | 0.18 g | — |
| Glycine | 0.05 g | — |
| Histidine | 0.02 g | — |
| Isoleucine | 0.05 g | — |
| Lactose | 0 g | — |
| Leucine | 0.08 g | — |
| Lutein + zeaxanthin | 2,310 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.06 g | — |
| Maltose | 0 g | — |
| Methionine | 0.02 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.01 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.07 g | — |
| Proline | 0.05 g | — |
| PUFA 18:2 | 0.05 g | — |
| PUFA 18:3 | 0.11 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.05 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.04 g | — |
| SFA 18:0 | 0.01 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.04 g | — |
| Tocopherol, beta | 0 mg | — |
| Tocopherol, delta | 0.01 mg | — |
| Tocopherol, gamma | 0.36 mg | — |
| Tocotrienol, alpha | 0.04 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.01 g | — |
| Tyrosine | 0.03 g | — |
| Valine | 0.06 g | — |
| Vitamin A, IU | 8,710 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 94.6 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin K (85% DV), Vitamin A (48.4% DV) and Folate (34% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin K: blood clotting and bone metabolism
This amount provides 102 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 436 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 136 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin K
This amount provides 102 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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