Nutrients in 300 calories of Romaine Lettuce

Raw Cos Or Romaine Lettuce (Lactuca sativa var. logifolia).

Weight per 300 Calories

Romaine Lettuce

1765g

Raw Cos Or Romaine Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

24%

13%

63%

300 kcal ▼

Macro Nutrients

Romaine Lettuce

Energy300 kcal

10.3%

Raw Cos Or Romaine Lettuce have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.3 g

5.46%

Raw Cos Or Romaine Lettuce have 5.2941176470588 g of Fat per 300 calories, which is 5.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.69 g

2.15%

Raw Cos Or Romaine Lettuce have 0.68823529411765 g of Saturated Fat per 300 calories, which is 2.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32 g

125%

Raw Cos Or Romaine Lettuce have 1.9941176470588 g of Omega 3 per 300 calories, which is 125% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.83 g

4.88%

Raw Cos Or Romaine Lettuce have 0.82941176470588 g of Omega 6 per 300 calories, which is 4.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cos Or Romaine Lettuce have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58 g

44.7%

Raw Cos Or Romaine Lettuce have 58.058823529412 g of Carbohydrate per 300 calories, which is 44.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21 g

29%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Cos Or Romaine Lettuce have 21 g of Sugars per 300 calories, which is 29% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose14 g

19.5%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Cos Or Romaine Lettuce have 14.117647058824 g of Fructose per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.9 g

Raw Cos Or Romaine Lettuce have 6.8823529411765 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0 g

Raw Cos Or Romaine Lettuce have 0 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber37 g

98%

Raw Cos Or Romaine Lettuce have 37.058823529412 g of Fiber per 300 calories, which is 98% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.7 g

38.8%

Raw Cos Or Romaine Lettuce have 21.705882352941 g of Protein per 300 calories, which is 38.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Romaine Lettuce

Vitamin A7694 μg

855%

RAE, retinol activity equivalents

Raw Cos Or Romaine Lettuce have 7694.1176470588 μg of Vitamin A per 300 calories, which is 855% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.27 mg

106%

Thiamine

Raw Cos Or Romaine Lettuce have 1.2705882352941 mg of Vitamin B1 per 300 calories, which is 106% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg

91%

Riboflavin

Raw Cos Or Romaine Lettuce have 1.1823529411765 mg of Vitamin B2 per 300 calories, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.52 mg

34.5%

Niacin, nicotinic acid, niacinamide

Raw Cos Or Romaine Lettuce have 5.5235294117647 mg of Vitamin B3 per 300 calories, which is 34.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.5 mg

50%

Pantothenic acid

Raw Cos Or Romaine Lettuce have 2.5058823529412 mg of Vitamin B5 per 300 calories, which is 50% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.3 mg

100%

Pyridoxine

Raw Cos Or Romaine Lettuce have 1.3058823529412 mg of Vitamin B6 per 300 calories, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92400 μg

600%

Folates and Folic Acid

Raw Cos Or Romaine Lettuce have 2400 μg of Vitamin B9 per 300 calories, which is 600% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cos Or Romaine Lettuce have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C70.6 mg

78.4%

Ascorbic acid

Raw Cos Or Romaine Lettuce have 70.588235294118 mg of Vitamin C per 300 calories, which is 78.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cos Or Romaine Lettuce have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.3 mg

15.3%

Tocopherols and Tocotrienols

Raw Cos Or Romaine Lettuce have 2.2941176470588 mg of Vitamin E per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1809 μg

1507%

Phytomenadione or phylloquinone

Raw Cos Or Romaine Lettuce have 1808.8235294118 μg of Vitamin K per 300 calories, which is 1507% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Romaine Lettuce

Calcium582 mg

58.2%

Raw Cos Or Romaine Lettuce have 582.35294117647 mg of Calcium per 300 calories, which is 58.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Raw Cos Or Romaine Lettuce have 0.84705882352941 mg of Copper per 300 calories, which is 94% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron17 mg

214%

Raw Cos Or Romaine Lettuce have 17.117647058824 mg of Iron per 300 calories, which is 214% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium247 mg

59%

Raw Cos Or Romaine Lettuce have 247.05882352941 mg of Magnesium per 300 calories, which is 59% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.74 mg

119%

Raw Cos Or Romaine Lettuce have 2.7352941176471 mg of Manganese per 300 calories, which is 119% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus529 mg

75.6%

Raw Cos Or Romaine Lettuce have 529.41176470588 mg of Phosphorus per 300 calories, which is 75.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4359 mg

128%

Raw Cos Or Romaine Lettuce have 4358.8235294118 mg of Potassium per 300 calories, which is 128% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.06 μg

13%

Raw Cos Or Romaine Lettuce have 7.0588235294118 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium141 mg

9.4%

Raw Cos Or Romaine Lettuce have 141.17647058824 mg of Sodium per 300 calories, which is 9.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.06 mg

37%

Raw Cos Or Romaine Lettuce have 4.0588235294118 mg of Zinc per 300 calories, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1670 g

45%

Raw Cos Or Romaine Lettuce have 1669.5882352941 g of Water per 300 calories, which is 45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Cos Or Romaine Lettuce:

300 calories of Romaine Lettuce has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin C.
It also has a good amount of Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Cos Or Romaine Lettuce:

300 calories of Romaine Lettuce has outstanding amounts of Copper, Iron, Manganese and Potassium.
It is an excellent source of Calcium, Magnesium, Phosphorus and Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 300 calories of Raw Cos Or Romaine Lettuce:

300 calories of Romaine Lettuce has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Fructose.
This vegetable has some Fat and Omega 6.
While 300 calories of product has trace amounts of Saturated Fat, it has no Glucose and Sucrose.

Compare Raw Cos Or Romaine Lettuce with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Romaine Lettuce

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cos Or Romaine Lettuce with: