Vegetables

Lettuce, cos or romaine, raw: calories and nutrition

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

Lettuce, cos or romaine, raw in Vegetables category

Quick nutrition facts (Per 100 g)

  • 17 kcal Calories (100 g)
  • 1.2 g Protein (100 g)
  • 0.3 g Total Fat (100 g)
  • 3.2 g Total Carbohydrate (100 g)
Macronutrient calorie share for Lettuce, cos or romaine, raw Per 100 grams (17 kcal): Protein 1.2 g (24% of macro calories), Carbohydrates 3.2 g (64%), Total fat 0.3 g (12%). 17 kcal / 100 g
  • Protein 1.2 g 24%
  • Carbohydrates 3.2 g 64%
  • Total fat 0.3 g 12%
Macronutrient calorie breakdown per 100 g for Lettuce, cos or romaine, raw
Macronutrient Amount per 100 g Share of macro calories
Protein 1.2 g 24%
Carbohydrates 3.2 g 64%
Total fat 0.3 g 12%

Top Nutrients (% Daily Value per 100 g)

Share of FDA 2,000 kcal reference daily intake provided by 100 grams.

Top Nutrients (% Daily Value per 100 g)
Item Amount Relative value
Vitamin A 436 µg 48% DV
Folate 50 µg 13% DV
Dietary fiber 1.8 g 6% DV
Potassium 253 mg 5% DV
Iron 1 mg 5% DV
Vitamin C 4.6 mg 5% DV
Magnesium 13.7 mg 3% DV

Nutrient library

Full nutrient profile

Nutrient Per 100 g % Daily Value (100 g)
Energy 17 kcal 1%
Total fat 0.3 g 0%
Carbohydrates 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%

What this means for your health

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.

Research behind it

No research papers linked to this food yet.

Source

USDA FoodData Central (Public Domain) (ID: 327923) · Retrieved 2026-10-26

Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.