Cos or romaine Lettuce Calories and Nutrition Facts
Cos or romaine Lettuce has 17 calories per 100 g, with 1.2 g protein, 3.2 g carbs and 0.3 g fat. Official USDA analytical record: Lettuce, cos or romaine, raw (FDC ID: 746769).
One standard serving of cos or romaine lettuce (1 bunch (581 g)) contains 99 calories, 7g protein, 18.6g total carbs (8.1g net carbs), and 1.7g fat. Per 100 grams, it supplies 17 calories.
Energy density
0.17 kcal/g
very low
Protein / 100 kcal
7.1 g
satiety per calorie
Net carbs / 100 g
1.4 g
carbs minus fibre
100 kcal portion
588 g
≈ 20.7 oz
- Sugars
- 7g
- Fibre
- 10.5g
- Saturated fat
- 0g
- Sodium
- 0mg
Cos or romaine Lettuce Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 17 kcal | 3.2 g | 1.4 g | 1.2 g | 0.3 g |
| 1 bunch (581 g) | 581 g | 99 kcal | 18.6 g | 8.1 g | 7 g | 1.7 g |
Lettuce, cos or romaine, raw nutrition facts
The table below shows the complete nutritional profile for lettuce, cos or romaine, raw per 100 g (the laboratory analytical standard) and per 1 bunch (581 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | Per 1 bunch (581 g) | % DV* |
|---|---|---|---|
| Calories | 17 kcal | 99 kcal | — |
| Protein | 1.2 g | 7 g | 2% |
| Carbohydrate | 3.2 g | 18.6 g | 1% |
| Fat | 0.3 g | 1.7 g | 0% |
| Sugars | 1.2 g | 7 g | — |
| Fibre | 1.8 g | 10.5 g | 6% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 0 mg | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Cos or romaine Lettuce calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.17 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 5 kcal | 0.3 g | 0.9 g | 0.1 g |
| 100 g (3.5 oz) | 17 kcal | 1.2 g | 3.2 g | 0.3 g |
| 4 oz (113 g) | 19 kcal | 1.4 g | 3.6 g | 0.3 g |
| 8 oz / ½ lb (227 g) | 39 kcal | 2.7 g | 7.3 g | 0.7 g |
| 1 lb (454 g) | 77 kcal | 5.4 g | 14.5 g | 1.4 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 746769.
View raw USDA laboratory entry →How cos or romaine lettuce compares to other vegetables
Against the 80 vegetables in this database, cos or romaine lettuce ranks 4th lowest in calories and 43rd highest in protein. The category averages 50 kcal per 100 g, so this one is 66% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥒 Cucumber, with peel, raw | 16 kcal | 0.6 g | 0.16 |
| 🍽️ Celery, raw | 17 kcal | 0.5 g | 0.17 |
| 🥬 Lettuce, cos or romaine, raw (this page) | 17 kcal | 1.2 g | 0.17 |
| 🥬 Lettuce, iceberg, raw | 17 kcal | 0.7 g | 0.17 |
| 🥬 Lettuce, leaf, red, raw | 18 kcal | 0.9 g | 0.18 |
Portion planning with cos or romaine lettuce
- 100 calories comes to about 588 g (20.7 oz).
- Fibre density is 10.6 g per 100 calories, covering 6% of the daily fibre target per 100 g.
- Macro split by calories: 63% carbs, 24% protein, 13% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low calorie — 17 kcal per 100 g (≤ 40)
- Low fat — 0.3 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Keto-friendly — 1.4 g net carbs per 100 g (≤ 5 g)
Track cos or romaine lettuce for free
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Cos or romaine Lettuce FAQ & Nutrition Questions
How many calories and carbs are in 1 bunch (581 g) of cos or romaine lettuce?
One serving of 1 bunch (581 g) provides 99 calories, 18.6 g total carbs (8.1 g net carbs), 7 g protein, and 1.7 g fat.
How many calories are in 100 g of cos or romaine lettuce?
Cos or romaine Lettuce contains 17 calories per 100 g, with 1.2 g protein, 3.2 g carbohydrate, and 0.3 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for cos or romaine lettuce?
The official USDA FoodData Central ID for "Lettuce, cos or romaine, raw" is FDC ID: 746769. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of cos or romaine lettuce?
By calories, cos or romaine lettuce is approximately 63% carbohydrates, 24% protein, and 13% fat.
How many calories are in an ounce of cos or romaine lettuce?
One ounce (28 g) of cos or romaine lettuce has 5 calories, with 0.3 g protein, 0.9 g carbs and 0.1 g fat. Four ounces (113 g) comes to 19 calories, and a full pound (454 g) to 77 calories.
How much cos or romaine lettuce is 100 calories?
About 588 g of cos or romaine lettuce supplies 100 calories, because it carries 0.17 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How many net carbs are in cos or romaine lettuce?
Per 100 g, cos or romaine lettuce has 1.4 g net carbs — 3.2 g total carbohydrate minus 1.8 g fibre.
Is cos or romaine lettuce high or low in calories for a vegetable?
Cos or romaine Lettuce sits 66% below the vegetables average of 50 kcal per 100 g, ranking 4th lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.