Vegetables · SOURCE-BASED NUTRITION
Lettuce, cos or romaine, raw nutrition facts
Foundation
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 | 1.24 g | 2.5% |
| Carbohydrate, by difference | 3.24 g | 1.2% |
| Total lipid (fat) | 0.26 g | 0.3% |
| Fiber, total dietary | 1.8 g | 6.4% |
| Sugars, Total | 1.19 g | — |
| Potassium, K | 253 mg | 5.4% |
| Calcium, Ca | 35 mg | 2.7% |
| Iron, Fe | 0.95 mg | 5.3% |
| Magnesium, Mg | 13.7 mg | 3.3% |
| Phosphorus, P | 30 mg | 2.4% |
| Zinc, Zn | 0.25 mg | 2.3% |
| Copper, Cu | 0.05 mg | 5.3% |
| Manganese, Mn | 0.13 mg | 5.5% |
| Selenium, Se | 0.4 µg | 0.7% |
| Vitamin A, RAE | 436 µg | 48.4% |
| Vitamin C, total ascorbic acid | 4.6 mg | 5.1% |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 0.9% |
| Vitamin K (phylloquinone) | 102 µg | 85% |
| Thiamin | 0.08 mg | 6.6% |
| Riboflavin | 0.07 mg | 5.5% |
| Niacin | 0.32 mg | 2% |
| Pantothenic acid | 0.15 mg | 2.9% |
| Vitamin B-6 | 0.08 mg | 4.6% |
| 10-Formyl folic acid (10HCOFA) | 9 µg | — |
| 5-Formyltetrahydrofolic acid (5-HCOH4 | 5 µg | — |
| 5-methyl tetrahydrofolate (5-MTHF) | 40 µg | — |
| Alanine | 0.06 g | — |
| Arginine | 0.05 g | — |
| Ash | 0.55 g | — |
| Aspartic acid | 0.14 g | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 5,230 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.01 g | — |
| Folate, total | 50 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 | 0.01 g | — |
| Nitrogen | 0.2 g | — |
| Phenylalanine | 0.07 g | — |
| Phytoene | 0 µg | — |
| Phytofluene | 0 µg | — |
| Proline | 0.05 g | — |
| Serine | 0.05 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Threonine | 0.04 g | — |
| Tocopherol, beta | 0 mg | — |
| Tocopherol, delta | 0.01 mg | — |
| Tocopherol, gamma | 0.32 mg | — |
| Tocotrienol, alpha | 0.03 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.01 g | — |
| Tyrosine | 0.02 g | — |
| Valine | 0.06 g | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 94.7 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 Thiamin (B1) (6.6% 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 referenceThiamin (B1): energy and cell function
This amount provides 0.08 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 1.8 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.13 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.07 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. 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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