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Nutritional Profile of Raw Lettuce (Cos Or Romaine)
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
- 10-Formyl Folic Acid (10HCOFA) (Water-soluble Vitamins)
- Folinic Acid (Water-soluble Vitamins)
- Levomefolic Acid (Water-soluble Vitamins)
- Insoluble Fiber (Carbohydrates)
Also, when compared to all foods, it ranks quite high (Top 100) for six additional nutrients.
With the highest ranking of them being
- Carbohydrates, by summation (Carbohydrates)
- Sugars (Carbohydrates)
- Water (Water)
- Nitrogen (Other Micronutrients)
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 sky-high (Top 10) for eight nutrients.
Most notable of them being
- 10-Formyl Folic Acid (10HCOFA) (Water-soluble Vitamins)
- Folinic Acid (Water-soluble Vitamins)
- Levomefolic Acid (Water-soluble Vitamins)
- Soluble Fiber (Carbohydrates)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for three additional nutrients:
- Nitrogen (Other Micronutrients)
- Water (Water)
- Energy (Atwater Specific Factors) (Other)
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)
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 |
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).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#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 / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Bunch | 581.0 g | 20.5 oz |
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 Lettuce | No of Nutrients |
| 41 | |
| Boston Lettuce | No of Nutrients |
| 39 | |
| Butterhead Lettuce | No of Nutrients |
(Includes Boston & Bibb Types) | 67 |
| Green Leaf Lettuce | No of Nutrients |
| 68 | |
| Iceberg Lettuce | No of Nutrients |
(Includes Crisphead Types) | 70 |
| Lettuce | No of Nutrients |
(Made With Fat) | 50 |
(Made Without Fat) | 40 |
(Unspecified If Cooking Fat Added) | 50 |
| 40 | |
| Lettuce Salad | No 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 Lettuce | No of Nutrients |
| 39 | |
| Red Leaf Lettuce | No of Nutrients |
| 67 | |
| Romaine Lettuce | No of Nutrients |
| 40 |
Recommended High Quality Supplements
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