Vegetables
Cos lettuce calories and nutrition
A cup of shredded raw romaine lettuce (47 g) has 8 calories, with 0.6 g of protein, 1.5 g of carbs and 0.1 g of fat. That is 17 calories per 100 g.
Raw cos or romaine lettuce. Data: USDA FoodData Central, “Lettuce, cos or romaine, raw”.
Serving size
1 cup, shredded · 47 g
8 calories
- Protein
- 0.6 g24% of calories · 1% DV
- Carbs
- 1.5 g63% of calories · 1% DV
- Fat
- 0.1 g13% of calories · 0% DV
- Fiber
- 1.0 g
- Sugars
- 0.6 g
- Saturated fat
- 0.0 g
- Sodium
- 3.8 mg
Cos lettuce nutrition in a shredded cup
This USDA serving (47 g) has 8 calories, 0.6 g protein, 1.5 g carbs and 0.1 g fat. The figures apply to raw cos or romaine lettuce; use the serving table to match your portion. Sources ↓
Calories in cos lettuce by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, shredded47 g | 8 | 0.6 g | 1.5 g | 0.1 g |
| 1 outer leaf28 g | 5 | 0.3 g | 0.9 g | 0.1 g |
| ½ head313 g | 53 | 3.8 g | 10 g | 0.9 g |
| 100 g100 g | 17 | 1.2 g | 3.3 g | 0.3 g |
Serving weights are USDA’s household measures for this food.
Cos lettuce nutrition facts
Per 100 g, 17 calories: 24% from protein, 63% from carbs and 13% from fat.
| Nutrient | Per 100 g | Per serving1 cup, shredded · 47 g | % Daily Value |
|---|---|---|---|
| Calories | 17 | 8 | – |
| Total fat | 0.3 g | 0.1 g | 0% |
| Saturated fat | 0.0 g | 0.0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 8.0 mg | 3.8 mg | 0% |
| Total carbohydrate | 3.3 g | 1.5 g | 1% |
| Dietary fiber | 2.1 g | 1.0 g | 4% |
| Total sugars | 1.2 g | 0.6 g | – |
| Protein | 1.2 g | 0.6 g | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 33 mg | 16 mg | 1% |
| Iron | 1.0 mg | 0.5 mg | 3% |
| Potassium | 247 mg | 116 mg | 2% |
| Vitamin A | 436 µg | 205 µg | 23% |
| Vitamin C | 4.0 mg | 1.9 mg | 2% |
% Daily Value is per serving (1 cup, shredded), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of shredded raw romaine lettuce (8 calories) takes about 3 minutes of walking, roughly 300 steps.
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Cos lettuce questions
How many calories are in cos lettuce?
A cup of shredded raw romaine lettuce (47 g) has 8 calories: 0.1 g fat, 1.5 g carbs (1.0 g of it fiber) and 0.6 g protein.
How much fiber is in a cup of shredded raw romaine lettuce?
A cup of shredded raw romaine lettuce (47 g) has 1.0 g of fiber, 4% of the 28 g Daily Value. That is 2.1 g per 100 g.
Count it without looking it up.
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See how KaloCam works →Sources
- U.S. Department of Agriculture, FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated