Lettuce, cos or romaine, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 86 / 100 How is this scored?

Composition

Energy

Protein 1.2 g · 5 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 3.3 g · 13 kcal/100g
Fiber 2.1 g
Water 95 g
Total energy 17 kcal

Energy is predominantly from carbs (63%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
0.3g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.05g

Saturated fat is 2.1% of energy, within the WHO limit of 10%.

Protein quality 78 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 78%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (78% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 32 / 100 How is this scored?

Vitamins

Vitamin A 436 µg
Vitamin C 4.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 103 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.07 mg
Folate (B9) 136 µg
Vitamin B12 0.00 µg

Minerals

Calcium 33 mg
Iron 1.0 mg
Magnesium 14 mg
Phosphorus 30 mg
Potassium 247 mg
Sodium 8 mg
Zinc 0.2 mg
Copper 0.05 mg
Manganese 0.16 mg
Selenium 0.4 µg

Notable source of Vitamin K (137% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.