Romaine lettuce Calories and Nutrition Facts
Lettuce, cos or romaine, raw · Vegetables
per 100 g17 kcal
Protein1.23 g
Carbohydrate3.29 g
Fat0.3 g
Fibre2.1 g
Sugars1.19 g
Where the calories come fromProtein 24% · Carbohydrate 63% · Fat 13%
Gram calculator
Calories17 kcal
Protein1.23 g
Carbohydrate3.29 g
Fat0.3 g
Nutrition facts table (100 g)
| Energy | 17 kcal |
|---|---|
| Energy | 72 kJ |
| Protein | 1.23 g |
|---|---|
| Total fat | 0.3 g |
| Carbohydrate | 3.29 g |
| Water | 94.6 g |
| Alcohol | 0 g |
| Saturated fat | 0.04 g |
|---|---|
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.16 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Omega-3 EPA | 0 g |
| Omega-3 DHA | 0 g |
| Sugars | 1.19 g |
|---|---|
| Dietary fibre | 2.1 g |
| Sodium | 8 mg |
|---|---|
| Salt | 0.02 g |
| Calcium | 33 mg |
| Iron | 0.97 mg |
| Magnesium | 14 mg |
| Phosphorus | 30 mg |
| Potassium | 247 mg |
| Zinc | 0.23 mg |
| Copper | 0.05 mg |
| Manganese | 0.16 mg |
| Selenium | 0.4 µg |
| Vitamin A (RAE) | 436 µg |
|---|---|
| Vitamin C | 4 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin K (phylloquinone) | 102 µg |
| Thiamin (B1) | 0.07 mg |
| Riboflavin (B2) | 0.07 mg |
| Niacin (B3) | 0.31 mg |
| Pantothenic acid (B5) | 0.14 mg |
| Vitamin B6 | 0.07 mg |
| Folate (DFE) | 136 µg |
| Vitamin B12 | 0 µg |
| Choline | 9.9 mg |
| Caffeine | 0 mg |
|---|
Values per serving
| Serving | Grams | kcal | Protein | Carbohydrate | Fat |
|---|---|---|---|---|---|
| cup shredded | 47 | 7.99 | 0.58 g | 1.55 g | 0.14 g |
| leaf inner | 6 | 1.02 | 0.07 g | 0.2 g | 0.02 g |
| head | 626 | 106 | 7.7 g | 20.6 g | 1.88 g |
| leaf outer | 28 | 4.76 | 0.34 g | 0.92 g | 0.08 g |
| NLEA serving | 85 | 14.5 | 1.05 g | 2.8 g | 0.26 g |
Calories by weight
| Grams | 25 g | 50 g | 100 g | 150 g | 200 g | 250 g |
|---|---|---|---|---|---|---|
| Calories (kcal) | 4.25 | 8.5 | 17 | 25.5 | 34 | 42.5 |
Frequently asked questions
- How many calories are in 100 g of romaine lettuce?
- 100 g of romaine lettuce has 17 kcal (72 kJ). 50 g is 8.5 kcal, 150 g is 25.5 kcal, 200 g is 34 kcal.
- How much protein, carbohydrate and fat does romaine lettuce have?
- Per 100 g: 1.23 g protein, 3.29 g carbohydrate, 0.3 g fat; fibre 2.1 g, sugars 1.19 g.
- How many calories are in a serving of romaine lettuce?
- cup shredded: 47 g, 7.99 kcal; leaf inner: 6 g, 1.02 kcal; head: 626 g, 106 kcal.
- How do I get the nutrition facts of romaine lettuce from an API?
- From the ServiceBox Nutrition & Calories API: GET /v1/nutrition/foods/169247. The answer has every nutrient per 100 g and the portions as JSON; /v1/nutrition/calculate totals the calories of a recipe. The free tier allows 10 requests a day.
Get this data through the API
Every food's full nutrition facts, servings and the recipe calorie calculator are in the ServiceBox Nutrition & Calories API. The free tier allows 10 requests a day.
curl https://api.servicebox.io/v1/nutrition/foods/169247 \ -H "Authorization: Bearer $SERVICEBOX_API_KEY"