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# Lettuce, cos or romaine, raw

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.

## How many calories are in Lettuce, cos or romaine, raw?

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.

## Calorie, carbohydrate, protein and fat percentages of Lettuce, cos or romaine, raw

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.

## Calculate nutritional values of Lettuce, cos or romaine, raw

Vegetables and Vegetable Products

### 17 kcal

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

## How many calories are in other foods in the food group Vegetables and Vegetable Products?

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.