Calories in Lettuce, cos or romaine, raw
Generic food Raw Vegetables
This record duplicates Romaine lettuce, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Lettuce, cos or romaine, raw contains 17 kcal per 100 g. A typical serving of 1 bunch (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 vegetables and vegetable products 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 Folate (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% |
| Pantothenic acid (B5) M | 0.15 mg | 3% |
| Vitamin B6 M | 0.078 mg | 5% |
| Folate (B9) M | 50 µg | 13% |
| Calcium M | 35 mg | 3% |
| Iron M | 0.95 mg | 5% |
| Magnesium M | 13.7 mg | 3% |
| Phosphorus M | 30 mg | 2% |
| Potassium M | 253 mg | 5% |
| Zinc M | 0.25 mg | 2% |
| Copper M | 0.048 mg | 5% |
| Manganese M | 0.13 mg | 6% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber1.8 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.26 gbelow the median for vegetables and vegetable products (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)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0.39 g |
| Fructose M | 0.8 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.011 g |
|---|---|
| Threonine M | 0.044 g |
| Isoleucine M | 0.045 g |
| Leucine M | 0.076 g |
| Lysine M | 0.064 g |
| Methionine M | 0.014 g |
| Cystine M | 0.006 g |
| Phenylalanine M | 0.066 g |
| Tyrosine M | 0.024 g |
| Valine M | 0.055 g |
| Arginine M | 0.054 g |
| Histidine M | 0.021 g |
| Alanine M | 0.056 g |
| Aspartic acid M | 0.14 g |
| Glutamic acid M | 0.18 g |
| Glycine M | 0.049 g |
| Proline M | 0.045 g |
| Serine M | 0.05 g |
Carotenoids (14)
| Beta-carotene M | 5,230 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 2,310 µg |
| Carotene, alpha M | 0 µg |
| Phytoene M | 0 µg |
| Phytofluene 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)
| Water M | 94.7 g |
|---|---|
| Nitrogen M | 0.2 g |
| Ash M | 0.55 g |
| Energy C | 70 kJ |
| Fiber, soluble M | 0.1 g |
| Fiber, insoluble M | 1.7 g |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| 5-methyl tetrahydrofolate (5-MTHF) M | 40 µg |
| 10-Formyl folic acid (10HCOFA) M | 9 µg |
| 5-Formyltetrahydrofolic acid (5-HCOH4 M | 5 µg |
Frequently asked questions
How many calories are in raw lettuce?
100 g of raw lettuce has 17 kcal. 1 bunch (581 g): about 99 kcal.
How much protein is in raw lettuce?
Raw lettuce contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 7.2 g in 1 bunch (581 g). About 24% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw lettuce?
Raw lettuce 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 lettuce?
Raw lettuce contains 0.26 g of fat per 100 g.
What vitamins and minerals does raw lettuce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (85% DV), Vitamin A (48% DV) and Folate (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 December 16, 2019. FoodFactly last checked it on November 6, 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 December 16, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.