Romaine lettuce, raw

USDA name: Lettuce, cos or romaine, raw

14 calories in 1 NLEA serving (85 g). Per 100 g, protein: 1.2 g, carbohydrates: 3.3 g, fat: 0.3 g.

Serving
1
= 85 g
14KCAL

Romaine lettuce, raw, 1 NLEA serving

14 calories

Protein
1 g
Carbs
2.8 g
Fat
0.26 g
Fiber
1.8 g
Sugars
1 g

Nutrition Facts

Serving size1 NLEA serving (85 g)
Amount per serving
Calories14
% Daily Value*
Total Fat 0.26 g0%
Saturated Fat 0.033 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 6.8 mg0%
Total Carbohydrate 2.8 g1%
Dietary Fiber 1.8 g6%
Total Sugars 1 g
Protein 1 g
Vitamin D 0 mcg0%
Calcium 28.1 mg2%
Iron 0.82 mg5%
Potassium 210 mg4%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K73% 87.1 µg
  • Vitamin A41% 371 µg
  • Folate29% 116 µg
  • Thiamin (B1)5% 0.061 mg
  • Riboflavin (B2)4% 0.057 mg
  • Vitamin C4% 3.4 mg
  • Vitamin B64% 0.063 mg
  • Pantothenic acid (B5)2% 0.12 mg
  • Niacin (B3)2% 0.27 mg
  • Choline2% 8.4 mg
  • Vitamin E1% 0.11 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese6% 0.13 mg
  • Iron5% 0.82 mg
  • Copper5% 0.041 mg
  • Potassium4% 210 mg
  • Magnesium3% 11.9 mg
  • Calcium2% 28.1 mg
  • Phosphorus2% 25.5 mg
  • Zinc2% 0.2 mg
  • Selenium1% 0.34 µg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.15 g
  • Aspartic acid0.12 g
  • Leucine•0.065 g
  • Phenylalanine•0.055 g
  • Lysine•0.054 g
  • Alanine0.048 g
  • Valine•0.047 g
  • Arginine0.046 g
  • Serine0.043 g
  • Glycine0.042 g
  • Isoleucine•0.038 g
  • Proline0.038 g
  • Threonine•0.037 g
  • Tyrosine0.021 g
  • Histidine•0.018 g
  • Methionine•0.013 g
  • Tryptophan•0.009 g
  • Cystine0.005 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calories

    Lower than 90%

    Same value as 13 of 893 other records.

    leastmost

  • Carbohydrates

    Lower than 89%

    Same value as 1 of 893 other records.

    leastmost

  • Vitamin C

    Lower than 79%

    Same value as 9 of 867 other records.

    leastmost

  • Sodium

    Lower than 75%

    Same value as 14 of 900 other records.

    leastmost

  • Sugars

    Lower than 73%

    Same value as 2 of 598 other records.

    leastmost

  • Protein

    Lower than 71%

    Same value as 2 of 901 other records.

    leastmost

Questions

How many calories are in romaine lettuce, raw?
1 NLEA serving (85 g): 14 calories; protein: 1 g, carbohydrates: 2.8 g, fat: 0.26 g.
How much protein is in romaine lettuce, raw?
1.2 g per 100 g. Its estimated share of calories is 29%, using 4 kcal per gram of protein.
How many net carbs are in romaine lettuce, raw?
1.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 106 reported nutrients, per 100 g+
Water94.6 g
Energy17 kcal
Energy72 kj
Protein1.2 g
Total lipid (fat)0.3 g
Ash0.58 g
Carbohydrate, by difference3.3 g
Fiber, total dietary2.1 g
Total Sugars1.2 g
Sucrose0 g
Glucose0.39 g
Fructose0.8 g
Lactose0 g
Maltose0 g
Galactose0 g
Starch0 g
Calcium, Ca33 mg
Iron, Fe0.97 mg
Magnesium, Mg14 mg
Phosphorus, P30 mg
Potassium, K247 mg
Sodium, Na8 mg
Zinc, Zn0.23 mg
Copper, Cu0.048 mg
Manganese, Mn0.15 mg
Selenium, Se0.4 µg
Vitamin C, total ascorbic acid4 mg
Thiamin0.072 mg
Riboflavin0.067 mg
Niacin0.31 mg
Pantothenic acid0.14 mg
Vitamin B-60.074 mg
Folate, total136 µg
Folic acid0 µg
Folate, food136 µg
Folate, DFE136 µg
Choline, total9.9 mg
Betaine0.1 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE436 µg
Retinol0 µg
Carotene, beta5,226 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU8,710 iu
Lycopene0 µg
Lutein + zeaxanthin2,312 µg
Vitamin E (alpha-tocopherol)0.13 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0.36 mg
Tocopherol, delta0.01 mg
Tocotrienol, alpha0.04 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)103 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated0.039 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.035 g
SFA 18:00.005 g
Fatty acids, total monounsaturated0.012 g
MUFA 16:10.003 g
MUFA 18:10.009 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.16 g
PUFA 18:20.047 g
PUFA 18:30.11 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.01 g
Threonine0.043 g
Isoleucine0.045 g
Leucine0.076 g
Lysine0.064 g
Methionine0.015 g
Cystine0.006 g
Phenylalanine0.065 g
Tyrosine0.025 g
Valine0.055 g
Arginine0.054 g
Histidine0.021 g
Alanine0.056 g
Aspartic acid0.14 g
Glutamic acid0.18 g
Glycine0.049 g
Proline0.045 g
Serine0.05 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169247, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.