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Nutritional Profile of Raw Lettuce (Cos Or Romaine)

Image of Raw Lettuce (Cos Or Romaine)
Lettuce

We got 78 nutritional values in our nutrition profile for Raw Lettuce (Cos Or Romaine).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks very high (Top 25) for five nutrients.

Most notable of them being

Also, when compared to all foods, it ranks quite high (Top 100) for six additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks top-of-the-line (Top 10) for eight nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for three additional nutrients:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Raw Lettuce (Cos Or Romaine)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Lettuce (Cos Or Romaine)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Lettuce (Cos Or Romaine)

3.2%
0.3%
1.2%
94.7%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Lettuce (Cos Or Romaine)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Lettuce (Cos Or Romaine)

In food category: Vegetables and Vegetable Products

Carbohydrates (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
3.2 g
918.5 mg
755
2199
Carbohydrates, by summation
3 g
850.5 mg
5
29
Fiber, total dietary
1.8 g
510.3 mg
76
237
Fructose
800 mg
226.8 mg
52
323
Glucose
390 mg
110.6 mg
80
365
Insoluble Fiber
1.7 g
481.9 mg
3
7
Soluble Fiber
100 mg
28.3 mg
2
7
Sugars
1.2 g
337.4 mg
10
56
Sugars (Total incl. NLEA)
1.2 g
337.4 mg
427
1557
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
12 mg
3.4 mg
614
2829
Fatty Acids, total polyunsaturated
160 mg
45.4 mg
630
2355
Fatty Acids, total saturated
39 mg
11.1 mg
700
2768
Total Lipid (Fat)
260 mg
73.7 mg
412
1737
Saturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Palmitic Acid (16:0)
35 mg
9.9 mg
568
2241
Stearic Acid (18:0)
5 mg
1.4 mg
342
1686
Monounsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
9 mg
2.6 mg
608
2803
Palmitoleic Acid (16:1)
3 mg
0.9 mg
86
980
Polyunsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
47 mg
13.3 mg
670
2347
Linolenic Acid (18:3)
113 mg
32 mg
196
843
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
56 mg
15.9 mg
169
906
Arginine
54 mg
15.3 mg
201
931
Aspartic Acid
140 mg
39.7 mg
214
912
Betaine
100 µg
28.3 µg
32
326
Cystine
6 mg
1.7 mg
96
490
Glutamic Acid
179 mg
50.7 mg
247
985
Glycine
49 mg
13.9 mg
143
954
Histidine
21 mg
6 mg
125
987
Isoleucine
45 mg
12.8 mg
166
976
Leucine
76 mg
21.5 mg
195
952
Lysine
64 mg
18.1 mg
188
929
Methionine
14 mg
4 mg
97
936
Phenylalanine
66 mg
18.7 mg
143
976
Proline
45 mg
12.8 mg
154
1020
Serine
50 mg
14.2 mg
156
1016
Threonine
44 mg
12.5 mg
153
968
Tryptophan
11 mg
3.1 mg
81
454
Tyrosine
24 mg
6.8 mg
151
1013
Valine
55 mg
15.6 mg
183
989
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
1.2 g
351.5 mg
394
1495
Water-soluble Vitamins (12)per
100g
per
Oz
Rank
Cat.
Rank
Foods
10-Formyl Folic Acid (10HCOFA)
9 µg
2.6 µg
1
1
Folate, DFE
136 µg
38.6 µg
41
319
Folate, food
136 µg
38.6 µg
41
153
Folate, total
50 µg
14.2 µg
121
334
Folinic Acid
5 µg
1.4 µg
1
1
Levomefolic Acid
40 µg
11.3 µg
1
1
Niacin
323 µg
91.6 µg
626
2209
Pantothenic Acid
145 µg
41.1 µg
278
1040
Riboflavin
72 µg
20.4 µg
211
739
Thiamin
79 µg
22.4 µg
164
805
Vitamin B6
78 µg
22.1 µg
282
903
Vitamin C
4.6 mg
1.3 mg
396
577
Fat-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
140 µg
39.7 µg
272
630
alpha-Tocotrienol
30 µg
8.5 µg
6
88
beta-Carotene
5.2 mg
1.5 mg
126
140
delta-Tocopherol
10 µg
2.8 µg
27
227
gamma-Tocopherol
320 µg
90.7 µg
29
403
Lutein + Zeaxanthin
2.3 mg
654.9 µg
163
191
Phylloquinone
102 µg
28.9 µg
241
289
Vitamin A, IU
8.7k IU
2.5k IU
43
92
Vitamin A, RAE
436 µg
123.6 µg
153
313
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
35 mg
9.9 mg
162
512
Copper, Cu
48 µg
13.6 µg
260
801
Iron, Fe
950 µg
269.3 µg
196
827
Magnesium, Mg
13.7 mg
3.9 mg
112
352
Manganese, Mn
127 µg
36 µg
289
903
Phosphorus, P
30 mg
8.5 mg
142
643
Potassium, K
253 mg
71.7 mg
309
645
Selenium, Se
0.4 µg
0.1 µg
100
694
Sodium, Na
8 mg
2.3 mg
440
1143
Zinc, Zn
250 µg
70.9 µg
139
903
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
9.9 mg
2.8 mg
302
1057
Nitrogen
200 mg
56.7 mg
17
77
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
94.7 g
26.8 g
21
57
Other (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
550 mg
155.9 mg
202
616
Energy (Atwater General Factors)
20 kcal
5.7 kcal
26
104
Energy (Atwater Specific Factors)
17 kcal
4.8 kcal
25
107
Kcal (Energy)
17 kcal
4.8 kcal
205
672
KJ (Energy)
70 kj
19.8 kj
306
1089
Figure 2. Nutritional profile of raw lettuce (cos or romaine) with 78 nutrient values.

Foods Available Online

We searched Amazon for "Lettuce" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Raw Lettuce (Cos Or Romaine)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Bunch581.0 g20.5 oz
Figure 3. Common serving sizes of raw lettuce (cos or romaine)

18 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 18

Click on a food to explore all of the nutrients it contains.

Arugula LettuceNo of
Nutrients
41
Boston LettuceNo of
Nutrients
39
Butterhead LettuceNo of
Nutrients
(Includes Boston & Bibb Types)
67
Green Leaf LettuceNo of
Nutrients
68
Iceberg LettuceNo of
Nutrients
(Includes Crisphead Types)
70
LettuceNo of
Nutrients
(Made With Fat)
50
(Made Without Fat)
40
(Unspecified If Cooking Fat Added)
50
40
Lettuce SaladNo of
Nutrients
(With Assorted Vegetables Excluding Tomatoes & Carrots, No Dressing)
42
(With Assorted Vegetables Including Tomatoes And/Or Carrots, No Dressing)
43
(With Avocado, Tomato, And/Or Carrots, With Or Without Other Vegetables, No Dressing)
44
(With Cheese, Tomato And/Or Carrots, With Or Without Other Vegetables, No Dressing)
56
(With Egg, Cheese, Tomato, And/Or Carrots, With Or Without Other Vegetables, No Dressing)
57
(With Egg, Tomato, And/Or Carrots, With Or Without Other Vegetables, No Dressing)
55
Manoa LettuceNo of
Nutrients
39
Red Leaf LettuceNo of
Nutrients
67
Romaine LettuceNo of
Nutrients
40
Figure 4. Similar vegetables and vegetable products 1 to 18.

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