Lettuce, cos or romaine, raw

1 head (626 g): 106 kcal, 7.7 g protein, 20.6 g carbohydrate and 1.9 g fat.

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Nutrition Facts

Serving size1 head (626 g)

Amount per serving

Calories110

% Daily Value*

Total Fat 2g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 50mg	2%
Total Carbohydrate 21g	7%
Dietary Fiber 13g	47%
Total Sugars 7g
Includes Added Sugars ≤7g	≤15%
Protein 8g	15%
Vitamin D 0mcg	0%
Calcium 210mg	15%
Iron 6.1mg	35%
Potassium 1550mg	35%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 head (626 g) gives you

High in Dietary fiber (47% DV), Iron (34% DV), Magnesium (21% DV), Potassium (33% DV), Copper (33% DV), Manganese (42% DV), Vitamin A (303% DV), Vitamin C (28% DV), Vitamin K (535% DV), Thiamin (B1) (38% DV), Riboflavin (B2) (32% DV), Vitamin B6 (27% DV), Folate (213% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

24% protein · 63% carbohydrate · 13% fat

Protein: 8 g 24%
Carbs: 21 g 63%
Fat: 2 g 13%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 98% of foods
Protein: more than 18% of foods
Total fat: less than 84% of foods
Carbohydrate: more than 39% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 52% of foods
Sodium: less than 84% of foods

All nutrients (58)

Amounts for 1 head (626 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	106 kcal	17 kcal
Protein	7.7 g	1.23 g	15%
Carbohydrate	20.6 g	3.29 g	7%
Dietary fiber	13.1 g	2.1 g	47%
Total sugars	7.45 g	1.19 g
Starch	0 g	0 g
Water	592 g	94.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	1.88 g	0.3 g	2%
Saturated fat	0.244 g	0.039 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.075 g	0.012 g
Polyunsaturated fat	1 g	0.16 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	207 mg	33 mg	16%
Iron	6.07 mg	0.97 mg	34%
Magnesium	87.6 mg	14 mg	21%
Phosphorus	188 mg	30 mg	15%
Potassium	1546 mg	247 mg	33%
Sodium	50.1 mg	8 mg	2%
Zinc	1.44 mg	0.23 mg	13%
Copper	0.3 mg	0.048 mg	33%
Manganese	0.97 mg	0.155 mg	42%
Selenium	2.5 mcg	0.4 mcg	5%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	2729 mcg	436 mcg	303%
Vitamin C	25 mg	4 mg	28%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.814 mg	0.13 mg	5%
Vitamin K	642 mcg	103 mcg	535%
Thiamin (B1)	0.451 mg	0.072 mg	38%
Riboflavin (B2)	0.419 mg	0.067 mg	32%
Niacin (B3)	1.96 mg	0.313 mg	12%
Pantothenic acid (B5)	0.889 mg	0.142 mg	18%
Vitamin B6	0.463 mg	0.074 mg	27%
Folate	851 mcg	136 mcg	213%
Vitamin B12	0 mcg	0 mcg	0%
Choline	62 mg	9.9 mg	11%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.063 g	0.01 g
Threonine	0.269 g	0.043 g
Isoleucine	0.282 g	0.045 g
Leucine	0.476 g	0.076 g
Lysine	0.401 g	0.064 g
Methionine	0.094 g	0.015 g
Cystine	0.038 g	0.006 g
Phenylalanine	0.407 g	0.065 g
Tyrosine	0.157 g	0.025 g
Valine	0.344 g	0.055 g
Arginine	0.338 g	0.054 g
Histidine	0.131 g	0.021 g
Alanine	0.351 g	0.056 g
Aspartic acid	0.87 g	0.139 g
Glutamic acid	1.11 g	0.178 g
Glycine	0.307 g	0.049 g
Proline	0.282 g	0.045 g
Serine	0.313 g	0.05 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

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Sources

USDA FoodData Central record 169247(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.