Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
31 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Raw Lettuce, Cos or Romaine
17 calories and 1.2 g of protein per 100 g. Reported fiber: 1.8 g.
Know what you’re comparing.
Lettuce, cos or romaine, raw
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 746769
- Publication date
- Dec 2019
On a 100 g basis, this record has more protein than 30% of 1,428 other complete vegetables profiles.
Compare with another foodThe source matters
USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.
Read about this datasetYour portion, your numbers
99calories
in 581 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 7.2 g | — |
| Carbohydrate | 18.8 g | 7% |
| Fat | 1.5 g | 2% |
| Fiber | 10.5 g | 37% |
| Total sugars | 6.9 g | — |
| Sodium | — | — |
| Saturated fat | — | — |
| Potassium | 1,470 mg | 31% |
| Calcium | 203 mg | 16% |
| Iron | 5.52 mg | 31% |
| Magnesium | 80 mg | 19% |
| Vitamin C | 26.7 mg | 30% |
| Vitamin D | — | — |
Estimated energy from macros
Protein 24%Carbs 64%Fat 12%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
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Same broad food category
This food: 14.6 g protein in 1,176.5 g. Choices below have more on this basis.
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USDA SR Legacy · 909.1 g
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USDA SR Legacy · 909.1 g
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USDA SR Legacy · 69 g
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USDA SR Legacy · 666.7 g
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USDA SR Legacy · 869.6 g
20.1 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 94.7 g | 94.3 g | 95.5 g | 14 |
| NitrogenPer 100 g | 0.2 g | 0.16 g | 0.23 g | 8 |
| ProteinPer 100 g | 1.24 g | 1.02 g | 1.47 g | — |
| Total lipid (fat)Per 100 g | 0.26 g | 0.16 g | 0.34 g | 8 |
| AshPer 100 g | 0.55 g | 0.46 g | 0.68 g | 8 |
| Fiber, total dietaryPer 100 g | 1.8 g | 1.6 g | 2 g | 7 |
| Fiber, solublePer 100 g | 0.1 g | 0 g | 0.4 g | 7 |
| Fiber, insolublePer 100 g | 1.7 g | 1.3 g | 2 g | 7 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 77 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 94.7 g | 1051 |
| Energy (Atwater General Factors) | 20 kcal | 2047 |
| Energy (Atwater Specific Factors) | 17 kcal | 2048 |
| Energy | 17 kcal | 1008 |
| Energy | 70 kj | 1062 |
| Nitrogen | 0.2 g | 1002 |
| Protein | 1.24 g | 1003 |
| Total lipid (fat) | 0.26 g | 1004 |
| Ash | 0.55 g | 1007 |
| Carbohydrate, by difference | 3.24 g | 1005 |
| Carbohydrate, by summation | 3 g | 1050 |
| Fiber, total dietary | 1.8 g | 1079 |
| Fiber, soluble | 0.1 g | 1082 |
| Fiber, insoluble | 1.7 g | 1084 |
| Sugars, Total NLEA | 1.19 g | 1063 |
| Sucrose | 0 g | 1010 |
| Glucose | 0.39 g | 1011 |
| Fructose | 0.8 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Starch | 0 g | 1009 |
| Calcium, Ca | 35 mg | 1087 |
| Iron, Fe | 0.95 mg | 1089 |
| Magnesium, Mg | 13.7 mg | 1090 |
| Phosphorus, P | 30 mg | 1091 |
| Potassium, K | 253 mg | 1092 |
| Zinc, Zn | 0.25 mg | 1095 |
| Copper, Cu | 0.048 mg | 1098 |
| Manganese, Mn | 0.127 mg | 1101 |
| Selenium, Se | 0.4 µg | 1103 |
| Vitamin C, total ascorbic acid | 4.6 mg | 1162 |
| Thiamin | 0.079 mg | 1165 |
| Riboflavin | 0.072 mg | 1166 |
| Niacin | 0.323 mg | 1167 |
| Pantothenic acid | 0.145 mg | 1170 |
| Vitamin B-6 | 0.078 mg | 1175 |
| Folate, total | 50 µg | 1177 |
| Vitamin A, RAE | 436 µg | 1106 |
| Carotene, beta | 5,230 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 2,310 µg | 1123 |
| Phytoene | 0 µg | 1116 |
| Phytofluene | 0 µg | 1117 |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 1109 |
| Tocopherol, beta | 0 mg | 1125 |
| Tocopherol, gamma | 0.32 mg | 1126 |
| Tocopherol, delta | 0.01 mg | 1127 |
| Tocotrienol, alpha | 0.03 mg | 1128 |
| Tocotrienol, beta | 0 mg | 1129 |
| Tocotrienol, gamma | 0 mg | 1130 |
| Tocotrienol, delta | 0 mg | 1131 |
| Vitamin K (phylloquinone) | 102 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Tryptophan | 0.011 g | 1210 |
| Threonine | 0.044 g | 1211 |
| Isoleucine | 0.045 g | 1212 |
| Leucine | 0.076 g | 1213 |
| Lysine | 0.064 g | 1214 |
| Methionine | 0.014 g | 1215 |
| Cystine | 0.006 g | 1216 |
| Phenylalanine | 0.066 g | 1217 |
| Tyrosine | 0.024 g | 1218 |
| Valine | 0.055 g | 1219 |
| Arginine | 0.054 g | 1220 |
| Histidine | 0.021 g | 1221 |
| Alanine | 0.056 g | 1222 |
| Aspartic acid | 0.14 g | 1223 |
| Glutamic acid | 0.179 g | 1224 |
| Glycine | 0.049 g | 1225 |
| Proline | 0.045 g | 1226 |
| Serine | 0.05 g | 1227 |
| 5-methyl tetrahydrofolate (5-MTHF) | 40 µg | 1188 |
| 10-Formyl folic acid (10HCOFA) | 9 µg | 1191 |
| 5-Formyltetrahydrofolic acid (5-HCOH4 | 5 µg | 1192 |
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