# Lettuce, cos or romaine, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/lettuce-cos-or-romaine-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 327923)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Romaine lettuce has 17 kcal per 100 g and provides vitamin A, folate, fiber, and potassium.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 17 kcal | 1% |
| Total Fat | 0.3 g | 0% |
| Total Carbohydrate | 3.2 g | 1% |
| Dietary Fiber | 1.8 g | 6% |
| Protein | 1.2 g | 2% |
| Calcium | 35 mg | 3% |
| Folate | 50 µg | 13% |
| Iron | 1 mg | 5% |
| Magnesium | 13.7 mg | 3% |
| Potassium | 253 mg | 5% |
| Vitamin A | 436 µg | 48% |
| Vitamin C | 4.6 mg | 5% |
| Zinc | 0.3 mg | 2% |

## Standard servings

- 1: 581 g

## What is in it
Romaine lettuce is a leafy vegetable. In 100 grams it has 17 calories, 1.24 grams protein, 0.26 grams fat, 3.24 grams carbohydrate, and 1.8 grams fiber. It also supplies 35 milligrams calcium, 0.95 milligrams iron, 13.7 milligrams magnesium, 253 milligrams potassium, 0.25 milligrams zinc, 4.6 milligrams vitamin C, 436 micrograms vitamin A, and 50 micrograms folate.

## What it means for your health
Vitamin A is linked to healthy eyes and skin. Folate helps the body make new cells. Fiber can aid digestion and keep bowel movements regular. Potassium may help maintain normal blood pressure. The low calorie and low fat content make it a light addition to meals.

## Good to know
You can eat it raw in salads or sandwiches. Wash the leaves well before use. Because it is mostly water, it adds volume without many calories. Store it in the refrigerator and use within a few days for best quality. This is general education, not medical advice.