Romaine lettuce, raw
USDA name: Lettuce, cos or romaine, raw
99 calories in 1 bunch (581 g). Per 100 g, protein: 1.2 g, carbohydrates: 3.2 g, fat: 0.26 g.
Romaine lettuce, raw, 1 bunch
99 calories
- Protein
- 7.2 g
- Carbs
- 18.8 g
- Fat
- 1.5 g
- Fiber
- 10.5 g
- Sugars
- 6.9 g
Nutrition Facts
Calories99
* 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 K494% 593 µg
- Vitamin A281% 2,533 µg
- Folate73% 291 µg
- Thiamin (B1)38% 0.46 mg
- Riboflavin (B2)32% 0.42 mg
- Vitamin C30% 26.7 mg
- Vitamin B627% 0.45 mg
- Pantothenic acid (B5)17% 0.84 mg
- Niacin (B3)12% 1.9 mg
- Vitamin E5% 0.81 mg
minerals
% of the Daily Value in this serving
- Manganese32% 0.74 mg
- Potassium31% 1,470 mg
- Copper31% 0.28 mg
- Iron31% 5.5 mg
- Magnesium19% 79.6 mg
- Calcium16% 203 mg
- Phosphorus14% 174 mg
- Zinc13% 1.5 mg
- Selenium4% 2.3 µg
Amino acids
Grams in this serving. Essential amino acids are marked •
- Glutamic acid1 g
- Aspartic acid0.81 g
- Leucine•0.44 g
- Phenylalanine•0.38 g
- Lysine•0.37 g
- Alanine0.33 g
- Valine•0.32 g
- Arginine0.31 g
- Serine0.29 g
- Glycine0.28 g
- Isoleucine•0.26 g
- Proline0.26 g
- Threonine•0.26 g
- Tyrosine0.14 g
- Histidine•0.12 g
- Methionine•0.081 g
- Tryptophan•0.064 g
- Cystine0.035 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.
Carbohydrates
Lower than 90%
Same value as 0 of 893 other records.
leastmostCalories
Lower than 90%
Same value as 13 of 893 other records.
leastmostVitamin C
Lower than 76%
Same value as 9 of 867 other records.
leastmostSugars
Lower than 73%
Same value as 2 of 598 other records.
leastmostProtein
Lower than 71%
Same value as 1 of 901 other records.
leastmostFiber
Lower than 66%
Same value as 30 of 799 other records.
leastmost
Questions
- How many calories are in romaine lettuce, raw?
- 1 bunch (581 g): 99 calories; protein: 7.2 g, carbohydrates: 18.8 g, fat: 1.5 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?
- 1.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 77 reported nutrients, per 100 g+
| Water | 94.7 g |
| Energy (Atwater General Factors) | 20 kcal |
| Energy (Atwater Specific Factors) | 17 kcal |
| Energy | 17 kcal |
| Energy | 70 kj |
| Nitrogen | 0.2 g |
| Protein | 1.2 g |
| Total lipid (fat) | 0.26 g |
| Ash | 0.55 g |
| Carbohydrate, by difference | 3.2 g |
| Carbohydrate, by summation | 3 g |
| Fiber, total dietary | 1.8 g |
| Fiber, soluble | 0.1 g |
| Fiber, insoluble | 1.7 g |
| Sugars, Total | 1.2 g |
| Sucrose | 0 g |
| Glucose | 0.39 g |
| Fructose | 0.8 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
| Starch | 0 g |
| Calcium, Ca | 35 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 13.7 mg |
| Phosphorus, P | 30 mg |
| Potassium, K | 253 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.048 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 0.4 µg |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Thiamin | 0.079 mg |
| Riboflavin | 0.072 mg |
| Niacin | 0.32 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.078 mg |
| Folate, total | 50 µg |
| Vitamin A, RAE | 436 µg |
| Carotene, beta | 5,230 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 2,310 µg |
| Phytoene | 0 µg |
| Phytofluene | 0 µg |
| Vitamin E (alpha-tocopherol) | 0.14 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 |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| 5-methyl tetrahydrofolate (5-MTHF) | 40 µg |
| 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 | 0.18 g |
| Glycine | 0.049 g |
| Proline | 0.045 g |
| Serine | 0.05 g |
| 10-Formyl folic acid (10HCOFA) | 9 µg |
| 5-Formyltetrahydrofolic acid (5-HCOH4 | 5 µg |
Source: USDA Foundation Foods: analysed samples with full documentation. FDC ID 746769, published 2019-12-16. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.