Conversion Calculator

Amount of nutrients in 100 g (grams) of Lettuce, cos or romaine, raw.

Nutrient	Amount and Unit	Percentage
Water	94.61 g	94.61%
Energy (calorie)	17 kcal
Energy (joule)	72 kJ
Protein	1.23 g	1.23%
Total lipid (fat)	0.3 g	0.3%
Ash	0.58 g	0.58%
Carbohydrate, by difference	3.29 g	3.29%
Fiber, total dietary	2.1 g	2.1%
Sugars, total	1.19 g	1.19%
Sucrose	0 g
Glucose (dextrose)	0.39 g	0.39%
Fructose	0.8 g	0.8%
Lactose	0 g
Maltose	0 g
Galactose	0 g
Starch	0 g
Calcium, Ca	33 mg	0.03%
Iron, Fe	0.97 mg
Magnesium, Mg	14 mg	0.01%
Phosphorus, P	30 mg	0.03%
Potassium, K	247 mg	0.25%
Sodium, Na	8 mg	0.01%
Zinc, Zn	0.23 mg
Copper, Cu	0.048 mg
Manganese, Mn	0.155 mg
Selenium, Se	0.4 µg
Vitamin C, total ascorbic acid	4 mg
Thiamin	0.072 mg
Riboflavin	0.067 mg
Niacin	0.313 mg
Pantothenic acid	0.142 mg
Vitamin B-6	0.074 mg
Folate, total	136 µg
Folic acid	0 µg
Folate, food	136 µg
Folate, DFE	136 µg
Choline, total	9.9 mg	0.01%
Betaine	0.1 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	436 µg
Retinol	0 µg
Carotene, beta	5226 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	8710 IU
Lycopene	0 µg
Lutein + zeaxanthin	2312 µg
Vitamin E (alpha-tocopherol)	0.13 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0.36 mg
Tocopherol, delta	0.01 mg
Tocotrienol, alpha	0.04 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	102.5 µg
Dihydrophylloquinone	0 µg
Fatty acids, total saturated	0.039 g	0.04%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0 g
16:0 hexadecanoic, palmitic fatty acid	0.035 g	0.04%
18:0 octadecanoic, stearic fatty acid	0.005 g
Fatty acids, total monounsaturated	0.012 g	0.01%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.003 g
18:1 undifferentiated	0.009 g	0.01%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.16 g	0.16%
18:2 undifferentiated	0.047 g	0.05%
18:3 undifferentiated, octadecatrienoic, linolenic	0.113 g	0.11%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.01 g	0.01%
Threonine	0.043 g	0.04%
Isoleucine	0.045 g	0.04%
Leucine	0.076 g	0.08%
Lysine	0.064 g	0.06%
Methionine	0.015 g	0.02%
Cystine	0.006 g	0.01%
Phenylalanine	0.065 g	0.06%
Tyrosine	0.025 g	0.02%
Valine	0.055 g	0.06%
Arginine	0.054 g	0.05%
Histidine	0.021 g	0.02%
Alanine	0.056 g	0.06%
Aspartic acid	0.139 g	0.14%
Glutamic acid	0.178 g	0.18%