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Lettuce (cos or romaine, raw) — Nutrition Facts
USDA FoodData Central · Decent protein density7.2 g protein per 100 kcal
Protein 24% · 1.2 g
Carbs 63% · 3.3 g
Fat 13% · 0.3 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 1.2 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Lettuce (cos or romaine, raw) · per 100 g
Calories17
Total Fat 0.3 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 8 mg0% DV
Total Carbs 3.3 g1% DV
Fiber 2.1 g8% DV
Sugars 1.2 g
Protein 1.2 g2% DV
Vitamin D 0 µg · Calcium 33 mg · Iron 1 mg · Potassium 247 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 17 |
| 1 cup shredded | 47 g | 8 |
| 1 leaf inner | 6 g | 1 |
| 1 leaf outer | 28 g | 4.8 |
| 1 head | 626 g | 106.4 |
| 1 NLEA serving | 85 g | 14.5 |
Protein per calorie
Lettuce (cos or romaine, raw) delivers 7.2 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Lettuce (cos or romaine, raw)?
Lettuce (cos or romaine, raw) has 17 calories per 100 grams, which is about 8 calories per 1 cup shredded.
How much protein is in Lettuce (cos or romaine, raw)?
Lettuce (cos or romaine, raw) has 1.2 g of protein per 100 grams — 7.2 g of protein per 100 calories.
Is Lettuce (cos or romaine, raw) keto-friendly?
Lettuce (cos or romaine, raw) has 1.2 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Lettuce (cos or romaine, raw) vegan?
Lettuce (cos or romaine, raw) is vegan — it contains no animal-derived ingredients.
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