Lettuce
Romaine or cos, raw
4 head of lettuce (Romaine or cos, raw) contains 426 Calories. The macronutrient breakdown is 63% carbs, 13% fat, and 24% protein. This is a good source of vitamin a (1213% of your Daily Value) and vitamin k (2139% of your Daily Value).
Nutrition Facts
For 4 head of lettuce (2.5kg)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 426 | |
| Fats | 8g | 10% |
| Saturated fats | 1g | 5% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 200mg | 9% |
| Carbs | 82g | 30% |
| Net carbs | 30g | |
| Fiber | 53g | 188% |
| Sugar | 30g | |
| Protein | 31g | |
| Calcium | 826mg | 83% |
| Iron | 24mg | 304% |
| Potassium | 6185mg | 132% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 130859μg | |
| Caffeine | 0mg | |
| Choline | 248mg | 45% |
| Copper | 1mg | 134% |
| Fluoride | – | |
| Folate (B9) | 3405μg | 851% |
| Lycopene | 0μg | |
| Magnesium | 351mg | 83% |
| Manganese | 4mg | 169% |
| Niacin | 8mg | 49% |
| Pantothenic acid | 4mg | 71% |
| Phosphorus | 751mg | 107% |
| Retinol | 0μg | |
| Riboflavin (B2) | 2mg | 129% |
| Selenium | 10μg | 18% |
| Theobromine | 0mg | |
| Thiamine | 2mg | 150% |
| Vitamin A IU | 218098IU | |
| Vitamin A | 10917μg | 1213% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 2mg | 143% |
| Vitamin C | 100mg | 111% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 3mg | 22% |
| Vitamin K | 2567μg | 2139% |
| Zinc | 6mg | 52% |
| Sugars | ||
| Sugar | 30g | |
| Sucrose | 0g | |
| Glucose | 10g | |
| Fructose | 20g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 0.3g | |
| Polyunsaturated fats | 4g | |
| 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 | 3g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.4g | |
| Phenylalanine | 2g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
