Calories in Salat, cos oder romaine, rohöl
Generic food Raw Gemüse
This record duplicates Romainensalat, rohöl from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Salat, cos oder romaine, rohöl contains 17 kcal per 100 g. A typical serving of 1 Bündel (581 g) provides about 99 kcal.
Roughly 64 % of its calories come from carbohydrates, with 24 % from protein and 12 % from fat (estimated with general energy factors).
That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 85 % of the Daily Value for Vitamin K, 48 % of the Daily Value for Vitamin A and 13 % of the Daily Value for Folat (B9).
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 17 kcal | |
| Total fat M | 0,26 g | 0,3 % |
| Saturated fat | not reported | |
| Sodium | not reported | |
| Total carbohydrates C | 3,2 g | 1 % |
| Dietary fiber M | 1,8 g | 6 % |
| Total sugars M | 1,2 g | |
| Protein C | 1,2 g | 2 % |
| Vitamin A C | 436 µg | 48 % |
| Vitamin C M | 4,6 mg | 5 % |
| Vitamin E M | 0,14 mg | 0,9 % |
| Vitamin K M | 102 µg | 85 % |
| Thiamin (B1) M | 0,079 mg | 7 % |
| Riboflavin (B2) M | 0,072 mg | 6 % |
| Niacin (B3) M | 0,32 mg | 2 % |
| Pantothensäure (B5) M | 0,15 mg | 3 % |
| Vitamin B6 M | 0,078 mg | 5 % |
| Folat (B9) M | 50 µg | 13 % |
| Calcium M | 35 mg | 3 % |
| Eisen M | 0,95 mg | 5 % |
| Magnesium M | 13,7 mg | 3 % |
| Phosphor M | 30 mg | 2 % |
| Kalium M | 253 mg | 5 % |
| Zink M | 0,25 mg | 2 % |
| Kupfer M | 0,048 mg | 5 % |
| Mangan M | 0,13 mg | 6 % |
| Selen M | 0,4 µg | 0,7 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24 %
- Carbohydrates 64 %
- Fat 12 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,2 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber1,8 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars1,2 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,26 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
- Protein per 100 kcal7,3 gprotein density, useful for comparing foods with different calorie levels
- Water94,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (7)
| Stärke M | 0 g |
|---|---|
| Saccharose M | 0 g |
| Glucose M | 0,39 g |
| Fruktose M | 0,8 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0,011 g |
|---|---|
| Threonin M | 0,044 g |
| Isoleucin M | 0,045 g |
| Leucin M | 0,076 g |
| Lysin M | 0,064 g |
| Methionin M | 0,014 g |
| Cystin M | 0,006 g |
| Phenylalanin M | 0,066 g |
| Tyrosin M | 0,024 g |
| Valin M | 0,055 g |
| Arginin M | 0,054 g |
| Histidin M | 0,021 g |
| Alanin M | 0,056 g |
| Asparaginsäure M | 0,14 g |
| Glutaminsäure M | 0,18 g |
| Glycin M | 0,049 g |
| Prolin M | 0,045 g |
| Serin M | 0,05 g |
Carotenoids (14)
| Beta-Carotin M | 5.230 µg |
|---|---|
| Lycopin M | 0 µg |
| Lutein + Zeaxanthin M | 2.310 µg |
| Carotin, alpha M | 0 µg |
| Phytoen M | 0 µg |
| Phytofluen M | 0 µg |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0,32 mg |
| Tocopherol, Delta M | 0,01 mg |
| Tocotrienol, alpha M | 0,03 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (10)
| Wasser M | 94,7 g |
|---|---|
| Stickstoff M | 0,2 g |
| Asche M | 0,55 g |
| Energie C | 70 kJ |
| Faser, löslich M | 0,1 g |
| Faser, unlöslich M | 1,7 g |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| 5-Methyltetrahydrofolat (5-MTHF) M | 40 µg |
| 10-Formyl-Folsäure (10HCOFA) M | 9 µg |
| 5-Formyltetrahydrofolsäure (5-HCOH4) M | 5 µg |
Frequently asked questions
How many calories are in Raw Salat?
100 g of Raw Salat has 17 kcal. 1 Bündel (581 g): about 99 kcal.
How much protein is in Raw Salat?
Raw Salat contains 1,2 g of protein per 100 g (2 % of the 50 g Daily Value), or 7,2 g in 1 Bündel (581 g). About 24 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).
How many carbs are in Raw Salat?
Raw Salat has 3,2 g of total carbohydrates per 100 g, including 1,8 g of fiber and 1,2 g of sugars.
How much fat is in Raw Salat?
Raw Salat contains 0,26 g of fat per 100 g.
What vitamins and minerals does Raw Salat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (85 % DV), Vitamin A (48 % DV) and Folat (B9) (13 % DV). The full list is in the vitamins and minerals table above.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated 16. Dezember 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 746769. License: CC0 1.0 (U.S. public domain). Source record dated 16. Dezember 2019. Imported 6. November 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.