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How Many Calories in Lettuce, Cos or Romaine, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 5 kcal | 0.3g |
| 100g | 17 kcal | 1.2g |
| 1 cup shredded | 8 kcal | 0.6g |
A lettuce, cos or romaine, raw contains 17 calories per 100g. A typical 1 cup shredded (47g) provides about 8 calories. Lettuce, Cos or Romaine, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Lettuce, Cos or Romaine, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (47g) |
|---|---|---|
| Calories | 17 kcal | 8 kcal |
| Protein | 1.2g | 0.6g |
| Carbohydrates | 3.3g | 1.6g |
| of which Sugars | 1.2g | 0.6g |
| Fat | 0.3g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.1g | 1.0g |
| Sodium | 8.0mg | 4mg |
| Potassium | 247.0mg | 116mg |
| Calcium | 33.0mg | 16mg |
| Iron | 1.0mg | 0.5mg |
| Vitamin C | 4.0mg | 1.9mg |
| Vitamin A | 436.0µg | 205µg |
| Selenium | 0.4µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin A (48% DV) — an excellent source
- Calories: 1% DV
- Protein: 2% DV
- Carbohydrates: 1% DV
- Fibre: 8% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 5% DV
- Calcium: 3% DV
- Iron: 6% DV
- Vitamin C: 4% DV
- Vitamin A: 48% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking lettuce, cos or romaine, raw
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether lettuce, cos or romaine, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out lettuce, cos or romaine, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does lettuce, cos or romaine, raw fit your diet?
Low-carb / keto
Lettuce, Cos or Romaine, Raw contains 3.3g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 17 calories per 100g, lettuce, cos or romaine, raw is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in lettuce, cos or romaine, raw per 100g?
Lettuce, Cos or Romaine, Raw contains 17 calories per 100g, based on USDA reference data.
Is lettuce, cos or romaine, raw high in calories?
A 1 cup shredded of lettuce, cos or romaine, raw (47g) has around 8 calories — roughly 0% of a 2,000-calorie daily intake.
Is lettuce, cos or romaine, raw good for weight loss?
At 17 calories per 100g, lettuce, cos or romaine, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup shredded provides about 8 calories.
How much protein is in lettuce, cos or romaine, raw?
Lettuce, Cos or Romaine, Raw contains 1.2g of protein per 100g.
Is lettuce, cos or romaine, raw a good source of fibre?
Lettuce, Cos or Romaine, Raw is relatively low in fibre at 2.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does lettuce, cos or romaine, raw compare to balsam-pear (bitter gourd), pods, raw?
Lettuce, Cos or Romaine, Raw has 17 calories per 100g, close to balsam-pear (bitter gourd), pods, raw at 17 — 0 calories fewer per 100g. See the full macro breakdown above.
Is lettuce, cos or romaine, raw keto-friendly?
Lettuce, Cos or Romaine, Raw contains 3.3g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of lettuce, cos or romaine, raw for 20g of protein?
With 1.2g of protein per 100g, you'd need roughly 1667g of lettuce, cos or romaine, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to lettuce, cos or romaine, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce, Cos or Romaine, Raw (this page) | 17 kcal | 1.2g | 3.3g | 0.3g |
| Balsam-pear (bitter Gourd), Pods, Raw | 17 kcal | 1.0g | 3.7g | 0.2g |
| Cardoon, Raw | 17 kcal | 0.7g | 4.1g | 0.1g |
| Chicory, Witloof, Raw | 17 kcal | 0.9g | 4.0g | 0.1g |
| Endive, Raw | 17 kcal | 1.2g | 3.4g | 0.2g |
| Radishes, Oriental, Cooked, Boiled | 17 kcal | 0.7g | 3.4g | 0.2g |
| Courgette | 17 kcal | 1.2g | 3.1g | 0.3g |
More kit for lettuce, cos or romaine, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.