Lettuce, cos or romaine, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4 MG | 4% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 136 UG | 34% | |
| Choline, total | 9.9 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 436 UG | 48% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 102.5 UG | 85% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 33 MG | 3% | |
| Iron, Fe | 1.0 MG | 5% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 30 MG | 2% | |
| Potassium, K | 247 MG | 5% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (17 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Folate, total (34% DV).
- Good source of Vitamin A, RAE (48% DV).
- Rich source of Vitamin K (phylloquinone) (85% of Daily Value per 100g).
About Lettuce, cos or romaine, raw
Romaine is the lettuce with some backbone. Its crunch holds up under dressings and heat better than most varieties, and it delivers real fiber along with more protein than iceberg. The outer leaves carry the most nutrients. Classic in Caesar salads, it also does surprisingly well halved and briefly charred on a grill, where the edges caramelize and the center stays cool and crisp.
Dietary Information
Lettuce, cos or romaine, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Lettuce, cos or romaine, raw include Vitamin K (phylloquinone) (85% DV) , Vitamin A, RAE (48% DV) , and Folate, total (34% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 17 calories per 100 grams, Lettuce, cos or romaine, raw gets 29% of its calories from protein, 77% from carbohydrates, and 16% from fat. This is lower than most foods and comparable to fruits and vegetables.
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