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Lettuce, romaine

Lettuce, romaine, per 100 g: 17 kcal, 1.2 g protein, 3.3 g carbohydrate, 2.1 g fibre, 0.3 g fat. Figures are the USDA reference values for “Lettuce, cos or romaine, raw”.

At 100 g it reaches the EU threshold to be called a source of vitamin k, folate, vitamin a. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

High protein29% of the energy in this food is proteinFat-freeUnder 0.5 g fat per 100 gLow sugars1.2 g sugars per 100 gVery low sodium8 mg sodium per 100 gLow energy17 kcal per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy17 kcal
Protein1.23 g
Fat0.3 g
of which saturates0.039 g
of which monounsaturates0.012 g
of which polyunsaturates0.16 g
Carbohydrate3.29 g
of which sugars1.19 g
of which starch0 g
Fibre2.1 g
Water94.6 g
Cholesterol0 mg
Minerals
Calcium33 mg4.13%
Iron0.97 mg6.93%
Magnesium14 mg3.73%
Phosphorus30 mg4.29%
Potassium247 mg12.4%
Sodium8 mg
Zinc0.23 mg2.3%
Copper0.048 mg4.8%
Manganese0.155 mg7.75%
Selenium0.4 µg0.727%
Vitamins
Vitamin A436 µg54.5%
Vitamin D0 µg
Vitamin E0.13 mg1.08%
Vitamin K103 µg137%
Vitamin C4 mg5%
Thiamine (B1)0.072 mg6.55%
Riboflavin (B2)0.067 mg4.79%
Niacin (B3)0.313 mg1.96%
Pantothenic acid (B5)0.142 mg2.37%
Vitamin B60.074 mg5.29%
Folate136 µg68%
Vitamin B120 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Vitamin K137% NRV per 100 g
  • Vitamin K contributes to normal blood clotting
  • Vitamin K contributes to the maintenance of normal bones
High in Folate68% NRV per 100 g
  • Folate contributes to normal blood formation
  • Folate has a role in the process of cell division
High in Vitamin A54.5% NRV per 100 g
  • Vitamin A contributes to the maintenance of normal vision
  • Vitamin A contributes to the normal function of the immune system
  • Vitamin A contributes to the maintenance of normal skin
High protein28.9% of energy from protein
  • Protein contributes to a growth in muscle mass
  • Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Lettuce, cos or romaine, raw (FDC ID 169247). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.