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Nutritional info of: Lettuce, cos or romaine, raw
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Lettuce, green leaf, raw

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Romaine Lettuce
Romaine Lettuce
Green Leaf Lettuce
Green Leaf Lettuce
 
Official USDA name:"Lettuce, cos or romaine, raw"
USDA Record Number:"11251"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products
Official USDA name:"Lettuce, green leaf, raw"
USDA Record Number:"11253"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

17
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

8mg
0%
 

Total Carbohydrate

3g
1%
 
Dietary Fiber 2g8%
 
Sugars 1g
 

Protein

1g
 
Vitamin A174% · Vitamin C0%
 
Calcium3% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

15
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

28mg
1%
 

Total Carbohydrate

3g
1%
 
Dietary Fiber 1g5%
 
Sugars 1g
 

Protein

1g
 
Vitamin A148% · Vitamin C1%
 
Calcium4% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories17 kcal71 kJ1%
 
from Carbs11.7 kcal49.14 kJ
 
from Fat2.5 kcal10.51 kJ
 
from Protein3 kcal12.56 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories15 kcal63 kJ1%
 
from Carbs10.2 kcal42.87 kJ
 
from Fat1.3 kcal5.25 kJ
 
from Protein3.3 kcal13.88 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 8710 IU 174%
 
Vitamin B6 0.074 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 4 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.13 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 102.5 mcg 128%
 
Thiamin 0.072 mg 5%
 
Riboflavin 0.067 mg 4%
 
Niacin 0.313 mg 2%
 
Pantothenic Acid 0.142 mg 1%
 
Folate 136 mcg 34%
 
Folate, Food 136 mcg 34%
 
Folate, DFE 136 mcg DFE 34%
 
Choline 9.9 mg ~
 
Betaine 0.1 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 7405 IU 148%
 
Vitamin B6 0.09 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 9.2 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.22 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 126.3 mcg 158%
 
Thiamin 0.07 mg 5%
 
Riboflavin 0.08 mg 5%
 
Niacin 0.375 mg 2%
 
Pantothenic Acid 0.134 mg 1%
 
Folate 38 mcg 10%
 
Folate, Food 38 mcg 10%
 
Folate, DFE 38 mcg DFE 10%
 
Choline 13.6 mg ~
 
Betaine 0.2 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 33 mg 3%
 
Iron 0.97 mg 5%
 
Magnesium 14 mg 4%
 
Phosphorus 30 mg 3%
 
Potassium 247 mg 5%
 
Sodium 8 mg 0%
 
Zinc 0.23 mg 2%
 
Copper 0.048 mg 2%
 
Manganese 0.155 mg 8%
 
Selenium 0.4 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 36 mg 4%
 
Iron 0.86 mg 5%
 
Magnesium 13 mg 3%
 
Phosphorus 29 mg 3%
 
Potassium 194 mg 4%
 
Sodium 28 mg 1%
 
Zinc 0.18 mg 1%
 
Copper 0.029 mg 1%
 
Manganese 0.25 mg 12%
 
Selenium 0.6 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein1.23g2%
 

Essential Aminos

 
Histidine0.021 g3%
 
Isoleucine0.045 g3%
 
Leucine0.076 g3%
 
Lysine0.064 g3%
 
Methionine0.015 g
 
Phenylalanine0.065 g
 
Threonine0.043 g4%
 
Tryptophan0.01 g4%
 
Valine0.055 g3%
 

Non-essential Aminos

 
Arginine0.054 g
 
Alanine0.056 g
 
Aspartate0.139 g
 
Cystine0.006 g
 
Glutamate0.178 g
 
Glycine0.049 g
 
Hydroxyproline
 
Proline0.045 g
 
Serine0.05 g
 
Tyrosine0.025 g
 
Methionine + Cystine† 0.021 g 2
 
Phenylalanine + Tyrosine† 0.09 g 9
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein1.36g3%
 

Essential Aminos

 
Histidine0.022 g3%
 
Isoleucine0.084 g6%
 
Leucine0.079 g3%
 
Lysine0.084 g4%
 
Methionine0.016 g
 
Phenylalanine0.055 g
 
Threonine0.059 g6%
 
Tryptophan0.009 g3%
 
Valine0.07 g4%
 

Non-essential Aminos

 
Arginine0.071 g
 
Alanine0.056 g
 
Aspartate0.142 g
 
Cystine0.016 g
 
Glutamate0.182 g
 
Glycine0.057 g
 
Hydroxyproline
 
Proline0.048 g
 
Serine0.039 g
 
Tyrosine0.032 g
 
Methionine + Cystine† 0.032 g 3
 
Phenylalanine + Tyrosine† 0.087 g 8
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates3.29g1%
 
Dietary Fiber2.1g8%
 
Starch0g
 
Sugars1.19g
 
Sucrose0g
 
Glucose0.39g
 
Fructose0.8g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates2.87g1%
 
Dietary Fiber1.3g5%
 
Starch0g
 
Sugars0.78g
 
Sucrose0g
 
Glucose0.36g
 
Fructose0.43g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.3g0%
 
Total Omega-3 Fatty Acids0.113g
 
Total Omega-6 Fatty Acids0.047g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.039g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.035g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.005g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.012g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.009g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.003g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.16g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.047g
 
Linolenic Acid   [Octadecatrienoic Acid]0.113g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.15g0%
 
Total Omega-3 Fatty Acids0.058g
 
Total Omega-6 Fatty Acids0.024g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.02g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.018g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.002g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.006g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.005g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.002g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.082g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.024g
 
Linolenic Acid   [Octadecatrienoic Acid]0.058g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Lettuce, cos or romaine, raw vs Lettuce, green leaf, raw

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water94.61g
 
Ash0.58g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water94.98g
 
Ash0.62g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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