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 | 626 g |
| Energy | 106 kcal |
| Carbohydrate | 20.6 g |
| Fat | 1.88 g |
| Protein | 7.7 g |
| Water | 592.26 g |
| Non-Water | 33.74 g |
| Fiber | 13.1 g |
| Ash | 3.63 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
67 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.
|
67 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
14 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
2 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
1 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
7 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
25 kcal |
* % based on Daily Value targets
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%.
|
23.64 % |
|
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%.
|
35.41 % |
|
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%.
|
28.39 % |
|
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.
|
51.36 % |
|
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%.
|
14.25 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
17.96 % |
* % based on Daily Value targets
Minerals
| Calcium | (15.9%) 207 mg |
| Iron | (33.7%) 6.07 mg |
| Magnesium | (20.9%) 88 mg |
| Phosphorus | (15.0%) 188 mg |
| Potassium | (32.9%) 1546 mg |
| Sodium | (2.2%) 50 mg |
| Zinc | (13.1%) 1.44 mg |
| Copper | (33.4%) 0.3 mg |
| Manganese | (42.2%) 0.97 mg |
| Selenium | (4.6%) 2.5 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (37.6%) 0.451 mg |
| Vitamin B2 | (32.3%) 0.419 mg |
| Vitamin B3 | (12.2%) 1.959 mg |
| Vitamin B5 | (17.8%) 0.889 mg |
| Vitamin B6 | (27.2%) 0.463 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (212.8%) 851 μg DFE |
| Folate, food | 851 μg |
| Folic acid | 0 μg |
| Vitamin C | (27.8%) 25.0 mg |
| Choline | (11.3%) 62.0 mg |
| Betaine | 0.6 mg |
| Vitamin A | 54525 IU |
| Vitamin A | (303.3%) 2729 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 32715 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 14473 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 3.38 mg |
| Alpha-Tocopherol | (5.4%) 0.81 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 2.25 mg |
| Delta-Tocopherol | 0.06 mg |
| Alpha-Tocotrienol | 0.25 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (534.7%) 641.6 μg |
| Vitamin K1 | 641.6 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 7.7 g |
| Alanine | 0.351 g |
| Arginine | 0.338 g |
| Aspartic acid | 0.87 g |
| Cystine | 0.038 g |
| Glutamic acid | 1.114 g |
| Glycine | 0.307 g |
| Histidine | 0.131 g |
| Isoleucine | 0.282 g |
| Leucine | 0.476 g |
| Lysine | 0.401 g |
| Methionine | 0.094 g |
| Phenylalanine | 0.407 g |
| Proline | 0.282 g |
| Serine | 0.313 g |
| Threonine | 0.269 g |
| Tryptophan | 0.063 g |
| Tyrosine | 0.157 g |
| Valine | 0.344 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 20.6 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
7.45 g |
| Fiber | 13.1 g |
| Starch | 0 g |
| Sugars | 7.45 g |
| Sucrose | 0 g |
| Glucose | 2.44 g |
| Fructose | 5.01 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
* % based on Daily Value targets
Lipids
| Fat | 1.88 g |
| Saturated Fat | 0.244 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 | 0.219 g |
| Margaric Acid | - g |
| Stearic Acid | 0.031 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.075 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.019 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.056 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 | 1.002 g |
| 18:2 undifferentiated | 0.294 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 | 0.707 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 |
* % based on Daily Value targets