Food Nutrition Facts: Lettuce, cos or romaine, raw

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Food Description:
(fdcid: 746769)
 Lettuce, cos or romaine, raw
Scientific Name: Lactuca sativa var. logifolia
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		17
% Daily Value*
Total Fat 0.26g 0.3%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 3.24g 1.2%
Dietary Fiber 1.8g 6.4%
Total Sugars 1.19g
Includes 0g Added Sugars 0%
Protein 1.24g 2.5%
Vitamin D 0mcg 0%
Calcium 35mg 2.7%
Iron 0.95mg 5.3%
Potassium 253mg 5.4%
Vitamin A 436 mcg 48.4%
Vitamin C 4.6mg 5.1%
Thiamin 0.08mg 6.6%
Riboflavin 0.07mg 5.5%
Niacin 0.32mg 2%
Vitamin B6 0.08mg 4.6%
Folate 50mcg DFE 12.5%
Phosphorus 30mg 2.4%
Magnesium 13.7mg 3.3%
Zinc 0.25mg 2.3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Romaine Lettuce
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 20 kcal, Reported: 17 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 3.24 12.96 64.0% 45-65%
Protein 1.24 4.96 24.5% 10-35%
Total Fat 0.26 2.34 11.5% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B-9) 50 µg 12.50%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 102 µg 85.00%
Vitamin A, RAE 436 µg 48.44%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 94.7 g
Energy 17 kcal 0.85% 2,000 kcal
Energy 70 kJ
Nitrogen 0.2 g
Protein 1.24 g 2.48% 50 g
Total lipid (fat) 0.26 g 0.33% 78 g
Ash 0.55 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 35 mg 2.69% 1,300 mg
Iron, Fe 0.95 mg 5.28% 18 mg
Magnesium, Mg 13.7 mg 3.26% 420 mg
Phosphorus, P 30 mg 2.40% 1,250 mg
Potassium, K 253 mg 5.38% 4,700 mg
Zinc, Zn 0.25 mg 2.27% 11 mg
Copper, Cu 0.048 mg 5.33% 0.9 mg
Manganese, Mn 0.127 mg 5.52% 2.3 mg
Selenium, Se 0.4 µg 0.73% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 4.6 mg 5.11% 90 mg
Thiamin (Vitamin B-1) 0.079 mg 6.58% 1.2 mg
Riboflavin (Vitamin B-2) 0.072 mg 5.54% 1.3 mg
Niacin (Vitamin B-3) 0.323 mg 2.02% 16 mg
Pantothenic acid (Vitamin B-5) 0.145 mg 2.90% 5 mg
Vitamin B6 0.078 mg 4.59% 1.7 mg
Folate, total (Vitamin B-9) 50 µg 12.50% 400 µg
Vitamin A, RAE 436 µg 48.44% 900 µg
Carotene, beta 5230 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Lycopene 0 µg
Lutein + zeaxanthin 2310 µg
Phytoene 0 µg
Phytofluene 0 µg
Vitamin E (alpha-tocopherol) 0.14 mg 0.93% 15 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.32 mg
Tocopherol, delta 0.01 mg
Tocotrienol, alpha 0.03 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 102 µg 85.00% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.011 g
Threonine 0.044 g
Isoleucine 0.045 g
Leucine 0.076 g
Lysine 0.064 g
Methionine 0.014 g
Cystine 0.006 g
Phenylalanine 0.066 g
Tyrosine 0.024 g
Valine 0.055 g
Arginine 0.054 g
Histidine 0.021 g
Alanine 0.056 g
Aspartic acid 0.14 g
Glutamic acid 0.179 g
Glycine 0.049 g
Proline 0.045 g
Serine 0.05 g

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 3.24 g 1.18% 275 g
Carbohydrate, by summation 3 g 1.09% 275 g
Fiber, total dietary 1.8 g 6.43% 28 g
Fiber, soluble 0.1 g
Fiber, insoluble 1.7 g
Sugars, Total 1.19 g 2.38% 50 g
Sucrose 0 g
Glucose 0.39 g
Fructose 0.8 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Starch 0 g

Others Nutrients Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
10-Formyl folic acid (10HCOFA) 9 µg
5-Formyltetrahydrofolic acid (5-HCOH4 5 µg
5-methyl tetrahydrofolate (5-MTHF) 40 µg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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