Romaine Lettuce
Lettuce, cos or romaine, raw- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 106
- Non-Zero Nutrient Count
- 68
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General
| Weight | 100 g |
| Energy | 17 kcal |
| Carbohydrate | 3.29 g |
| Fat | 0.3 g |
| Protein | 1.23 g |
| Water | 94.61 g |
| Non-Water | 5.39 g |
| Fiber | 2.1 g |
| Ash | 0.58 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
11 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
0 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
11 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
2 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
0 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
0 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
1 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
4 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
32.89 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
7.91 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
14.88 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
6.79 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
33.68 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
2.28 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
2.87 % |
* % based on Daily Value targets
Minerals
| Calcium | (2.5%) 33 mg |
| Iron | (5.4%) 0.97 mg |
| Magnesium | (3.3%) 14 mg |
| Phosphorus | (2.4%) 30 mg |
| Potassium | (5.3%) 247 mg |
| Sodium | (0.3%) 8 mg |
| Zinc | (2.1%) 0.23 mg |
| Copper | (5.3%) 0.048 mg |
| Manganese | (6.7%) 0.155 mg |
| Selenium | (0.7%) 0.4 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (6.0%) 0.072 mg |
| Vitamin B2 | (5.2%) 0.067 mg |
| Vitamin B3 | (2.0%) 0.313 mg |
| Vitamin B5 | (2.8%) 0.142 mg |
| Vitamin B6 | (4.4%) 0.074 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (34.0%) 136 μg DFE |
| Folate, food | 136 μg |
| Folic acid | 0 μg |
| Vitamin C | (4.4%) 4 mg |
| Choline | (1.8%) 9.9 mg |
| Betaine | 0.1 mg |
| Vitamin A | 8710 IU |
| Vitamin A | (48.4%) 436 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 5226 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 2312 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 0.54 mg |
| Alpha-Tocopherol | (0.9%) 0.13 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 0.36 mg |
| Delta-Tocopherol | 0.01 mg |
| Alpha-Tocotrienol | 0.04 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (85.4%) 102.5 μg |
| Vitamin K1 | 102.5 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 1.23 g |
| Alanine | 0.056 g |
| Arginine | 0.054 g |
| Aspartic acid | 0.139 g |
| Cystine | 0.006 g |
| Glutamic acid | 0.178 g |
| Glycine | 0.049 g |
| Histidine | 0.021 g |
| Isoleucine | 0.045 g |
| Leucine | 0.076 g |
| Lysine | 0.064 g |
| Methionine | 0.015 g |
| Phenylalanine | 0.065 g |
| Proline | 0.045 g |
| Serine | 0.05 g |
| Threonine | 0.043 g |
| Tryptophan | 0.01 g |
| Tyrosine | 0.025 g |
| Valine | 0.055 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 3.29 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
1.19 g |
| Fiber | 2.1 g |
| Starch | 0 g |
| Sugars | 1.19 g |
| Sucrose | 0 g |
| Glucose | 0.39 g |
| Fructose | 0.8 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
Lipids
| Fat | 0.3 g |
| Saturated Fat | 0.039 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.035 g |
| Margaric Acid | - g |
| Stearic Acid | 0.005 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.012 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.003 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.009 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.16 g |
| 18:2 undifferentiated | 0.047 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.113 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |