Romaine lettuce, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crisp and refreshing, raw romaine lettuce boasts a slightly bitter, mild flavor and a satisfying crunch, making it a salad favorite.
Per 100g reference serving, Romaine lettuce, raw provides 21 kcal of energy, 0.98g protein (19% of calories), 4.06g total carbohydrates (78% of calories, including 1.8g dietary fiber and 1.19g sugars), and 0.07g total fat (3% of calories).
Vitamins Profile in Romaine lettuce, raw (Per 100g)
Track how Romaine lettuce, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 4.6 mg | 5.1% DV |
| Vitamin A (RAE) | 436 µg | 48.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.14 mg | 0.9% DV |
| Vitamin K (Phylloquinone) | 83.4 µg | 69.5% DV |
| Vitamin B1 (Thiamin) | 0.063 mg | 5.3% DV |
| Vitamin B2 (Riboflavin) | 0.072 mg | 5.5% DV |
| Vitamin B3 (Niacin) | 0.371 mg | 2.3% DV |
| Vitamin B6 (Pyridoxine) | 0.063 mg | 3.7% DV |
| Total Folate (Vitamin B9) | 50 µg | 12.5% DV |
| Folate (Dietary Folate Equivalents) | 50 µg | 12.5% DV |
| Natural Food Folate | 50 µg | 12.5% DV |
| Choline | 9.9 mg | 1.8% DV |
| Beta-Carotene | 5230 µg | 100% DV |
| Lutein + Zeaxanthin | 2310 µg | 23.1% DV |
Minerals & Electrolytes in Romaine lettuce, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.27 mg | 1.5% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 260 mg | 5.5% DV |
| Zinc (Zn) | 0.25 mg | 2.3% DV |
| Selenium (Se) | 0.4 µg | 0.7% DV |
| Phosphorus (P) | 23 mg | 1.8% DV |
| Copper (Cu) | 0.049 mg | 5.4% DV |
| Sodium (Na) | 23 mg | 1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.113 g | 7.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.047 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.012 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.16 g | 0.8% DV |
| Saturated Fat (SFA) | 0.039 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Romaine lettuce, raw contains 21 calories (kcal), 0.98g of protein, 4.06g of carbohydrates (1.8g fiber, 1.19g total sugars), and 0.07g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Romaine lettuce, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -4.8 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Romaine lettuce, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Romaine lettuce, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.