Romaine Lettuce, Raw — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| 10-Formyl folic acid (10HCOFA) | 9 µg |
| 5-Formyltetrahydrofolic acid (5-HCOH4 | 5 µg |
| 5-methyl tetrahydrofolate (5-MTHF) | 40 µg |
| Alanine | 0.056 g |
| Arginine | 0.054 g |
| Ash | 0.55 g |
| Aspartic acid | 0.14 g |
| Calcium, Ca | 35 mg |
| Carbohydrate, by difference | 3.24 g |
| Carbohydrate, by summation | 3 g |
| Carotene, alpha | 0 µg |
| Carotene, beta | 5230 µg |
| Copper, Cu | 0.048 mg |
| Cryptoxanthin, beta | 0 µg |
| Cystine | 0.006 g |
| Energy | 17 kcal |
| Energy | 70 kJ |
| Fiber, insoluble | 1.7 g |
| Fiber, soluble | 0.1 g |
| Fiber, total dietary | 1.8 g |
| Folate, total | 50 µg |
| Fructose | 0.8 g |
| Galactose | 0 g |
| Glucose | 0.39 g |
| Glutamic acid | 0.179 g |
| Glycine | 0.049 g |
| Histidine | 0.021 g |
| Iron, Fe | 0.95 mg |
| Isoleucine | 0.045 g |
| Lactose | 0 g |
| Leucine | 0.076 g |
| Lutein + zeaxanthin | 2310 µg |
| Lycopene | 0 µg |
| Lysine | 0.064 g |
| Magnesium, Mg | 13.7 mg |
| Maltose | 0 g |
| Manganese, Mn | 0.127 mg |
| Methionine | 0.014 g |
| Niacin | 0.323 mg |
| Nitrogen | 0.2 g |
| Pantothenic acid | 0.145 mg |
| Phenylalanine | 0.066 g |
| Phosphorus, P | 30 mg |
| Phytoene | 0 µg |
| Phytofluene | 0 µg |
| Potassium, K | 253 mg |
| Proline | 0.045 g |
| Protein | 1.24 g |
| Riboflavin | 0.072 mg |
| Selenium, Se | 0.4 µg |
| Serine | 0.05 g |
| Starch | 0 g |
| Sucrose | 0 g |
| Sugars, Total | 1.19 g |
| Thiamin | 0.079 mg |
| Threonine | 0.044 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, delta | 0.01 mg |
| Tocopherol, gamma | 0.32 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Total lipid (fat) | 0.26 g |
| Tryptophan | 0.011 g |
| Tyrosine | 0.024 g |
| Valine | 0.055 g |
| Vitamin A, RAE | 436 µg |
| Vitamin B-6 | 0.078 mg |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (phylloquinone) | 102 µg |
| Water | 94.7 g |
| Zinc, Zn | 0.25 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 746769, usda_ff (released 2026-04-30). https://bettermenu.live/tools/ingredient-search/us/foods/romaine-lettuce-raw-746769/