Lettuce
Romaine or cos, raw
2 head of lettuce (Romaine or cos, raw) contains 213 Calories. The macronutrient breakdown is 63% carbs, 13% fat, and 24% protein. This is a good source of vitamin a (607% of your Daily Value) and vitamin k (1069% of your Daily Value).
Nutrition Facts
For 2 head of lettuce (1.25kg)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 213 | |
| Fats | 4g | 5% |
| Saturated fats | 0.5g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 100mg | 4% |
| Carbs | 41g | 15% |
| Net carbs | 15g | |
| Fiber | 26g | 94% |
| Sugar | 15g | |
| Protein | 15g | |
| Calcium | 413mg | 41% |
| Iron | 12mg | 152% |
| Potassium | 3092mg | 66% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 65430μg | |
| Caffeine | 0mg | |
| Choline | 124mg | 23% |
| Copper | 1mg | 67% |
| Fluoride | – | |
| Folate (B9) | 1703μg | 426% |
| Lycopene | 0μg | |
| Magnesium | 175mg | 42% |
| Manganese | 2mg | 84% |
| Niacin | 4mg | 24% |
| Pantothenic acid | 2mg | 36% |
| Phosphorus | 376mg | 54% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 65% |
| Selenium | 5μg | 9% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 75% |
| Vitamin A IU | 109049IU | |
| Vitamin A | 5459μg | 607% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 71% |
| Vitamin C | 50mg | 56% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 1283μg | 1069% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 15g | |
| Sucrose | 0g | |
| Glucose | 5g | |
| Fructose | 10g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.5g | 2% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
