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You can easily calculate the calorie and nutritional values of Lettuce, cos or romaine, raw for different amounts (leaf inner, leaf outer, cup shredded, NLEA serving, head) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.
Lettuce, cos or romaine, raw contains 17 calories per 100 grams. This value corresponds to about 1% of the daily energy expenditure of an adult burning about 2000 calories a day.
100 grams of Lettuce, cos or romaine, raw contains 3.29 grams of carbohydrate, 1.23 grams of protein and 0.3 grams of fat. It consist of 68% carbohydrate, 26% protein and 6% fat. 63% of total calories of the food are from carbohydrate, 24% are from protein, 13% are from fat.
100 grams of Lettuce, cos or romaine, raw is approximately 1% of daily carbohydrate needs, 2% of protein needs and 0% of fat needs of an adult consuming about 2000 calories of energy a day.
Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.
100 gram(s)
Amount | 100 g |
---|---|
Calorie | 17 kcal |
Carbohydrate, by difference | 3.29 g |
Protein | 1.23 g |
Total lipid (fat) | 0.3 g |
Water | 94.61 g |
Fiber, total dietary | 2.1 g |
Sugar | 1.19 g |
Calcium, Ca | 33 mg |
Iron, Fe | 0.97 mg |
Magnesium, Mg | 14 mg |
Phosphorus, P | 30 mg |
Potassium, K | 247 mg |
Sodium, Na | 8 mg |
Zinc, Zn | 0.23 mg |
Copper, Cu | 0.048 mg |
Manganese, Mn | 0.155 mg |
Selenium, Se | 0.4 µg |
Vitamin C, total ascorbic acid | 4 mg |
Thiamin | 0.072 mg |
Riboflavin | 0.067 mg |
Niacin | 0.313 mg |
Pantothenic acid | 0.142 mg |
Vitamin B-6 | 0.074 mg |
Folate, total | 136 µg |
Folic acid | 0 µg |
Folate, food | 136 µg |
Folate, DFE | 136 µg |
Choline, total | 9.9 mg |
Vitamin B-12 | 0 µg |
Vitamin A, IU | 8710 IU |
Vitamini A, RAE | 436 µg |
Retinol | 0 µg |
Carotene, alpha | 0 µg |
Carotene, beta | 5226 µg |
Cryptoxanthin, beta | 0 µg |
Lycopene | 0 µg |
Lutein + Zeaxantin | 2312 µg |
Vitamin E (alpha-tocopherol) | 0.13 mg |
Vitamin D (D2 + D3) | 0 µg |
Vitamin D | 0 IU |
Vitamin K (phylloquinone) | 102.5 µg |
Fatty acids, total saturated | 0.039 g |
Fatty acids, total monounsaturated | 0.012 g |
Fatty acids, total polyunsaturated | 0.16 g |
Cholesterol | 0 mg |
Ash | 0.58 g |
Source | USDA |
Some of other foods in the food group Vegetables and Vegetable Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.