Cos lettuce
Categories
| Macros | per 100 g |
|---|---|
| Calories | 17 kcal |
| Protein | 1.2 g |
| Fat | 0.3 g |
| Carbs | 3.2 g |
Cos lettuce, also known as romaine lettuce, is a crisp-leafed variety eaten raw and widely used in Caesar salads, wraps, and as a sandwich base. Per 100 g, it provides just 17 kcal, 1.2 g of protein, 0.3 g of fat, 3.2 g of carbohydrates and 1.8 g of dietary fibre, with only 1.2 g of sugars — making it one of the lighter vegetables by calorie count. It is a notable source of vitamin A at 436 mcg per 100 g, folate at 114 mcg, and vitamin K at 102 mcg, alongside 253 mg of potassium and 33 mg of calcium. No glycemic index value is available for cos lettuce. It suits a wide range of dietary patterns, including vegan, keto, gluten-free, paleo, mediterranean and low-FODMAP.
How many calories in cos lettuce?
Raw cos lettuce contains just 17 kcal per 100 g, making it one of the lowest-calorie vegetables available. A generous two-cup serving (around 85 g) comes in at roughly 14 kcal.
How much vitamin A is in cos lettuce?
Cos lettuce provides 436 mcg of vitamin A per 100 g, which is a substantial amount for a leafy green. This comes primarily from beta-carotene, the plant-based precursor to vitamin A.
Is cos lettuce keto-friendly?
Yes, cos lettuce is well suited to a keto diet. It contains only 3.2 g of carbohydrates per 100 g, with 1.8 g of that coming from fibre, leaving a net carb count of around 1.4 g per 100 g.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 17.0 kcal |
| Protein | 1.2 g |
| Fat | 0.26 g |
| Carbs | 3.2 g |
| Sugars | 1.2 g |
| Fiber | 1.8 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.039 g |
| Monounsaturated | 0.012 g |
| Polyunsaturated | 0.16 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 33.0 mg |
| Iron | 0.95 mg |
| Magnesium | 13.7 mg |
| Phosphorus | 30.0 mg |
| Potassium | 253 mg |
| Sodium | 10.0 mg |
| Zinc | 0.25 mg |
| Copper | 0.048 mg |
| Manganese | 0.15 mg |
| Selenium | 0.40 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 436 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin K | 102 mcg |
| Thiamin (B1) | 0.072 mg |
| Riboflavin (B2) | 0.067 mg |
| Niacin (B3) | 0.31 mg |
| Pantothenic acid (B5) | 0.14 mg |
| Vitamin B6 | 0.074 mg |
| Folate (B9) | 114 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 9.9 mg |
