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Romaine Lettuce Nutrition Facts

5 calories in 1 leaf outer

Calories in Romaine Lettuce
Lettuce, cos or romaine, raw
5 calories in 1 leaf outer
1 leaf outer = 28g ≈ 0.062lb ≈ 0.99oz
0.17 calories / gram
0 Weight Watchers points
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Calorie Sources:68% carbohydrates; 17% proteins; 15% fats
Fats:84 mg (1 calorie, 0% by weight)
Carbohydrates:0.92 g (3 calories, 3% by weight)
Proteins:0.34 g (1 calorie, 1% by weight)
Water:26.49 g (95% by weight)
Fat Composition:80% polyunsaturated; 15% saturated; 5% monounsaturated
Trans Fat :~
Dietary Fiber:0.59 g (2% by weight)
Serving Sizes: 100 g
1 cup shredded
1 leaf inner
1 leaf outer
1 head
1 NLEA serving
Scientific Name:Lactuca sativa var. logifolia
Refuse:6 %
Refuse Description:Core
Food Group:Vegetables and Vegetable Products
USDA #:11251
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Vitamin A:2439 IU
Retinol Activity Equivalent:122.08 mcg
β-Carotene:1.46 mg
Lutein + Zeaxanthin:647.36 mcg
Vitamin B-1:19.60 mcg
Vitamin B-2:16.80 mcg
Vitamin B-3:86.80 mcg
Vitamin B-5:39.20 mcg
Vitamin B-6:19.60 mcg
Vitamin B-9:38.08 mcg
Food folate:38.08 mcg
Dietary Folate Equivalent:38.08 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:2.77 mg
Vitamin C:6.72 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:36.40 mcg
Added α-Tocopherol:~
δ-Tocopherol:2.80 mcg
γ-Tocopherol:100.80 mcg
Vitamin K:28.70 mcg
Calcium (Ca):9.24 mg
Copper (Cu):11.20 mcg
Fluoride (F):~
Iron (Fe):271.60 mcg
Magnesium (Mg):3.92 mg
Manganese (Mn):42 mcg
Phosphorus (P):8.40 mg
Potassium (K):69.16 mg
Selenium (Se):0.11 mcg
Sodium (Na):2.24 mg
Zinc (Zn):64.40 mcg
Carbohydrates Total:0.92 g
Dietary Fiber:0.59 g
Sugars Total:0.33 g
Fructose:0.22 g
Glucose/Dextrose:0.11 g
Proteins Total:0.34 g
Essential amino acids
Phenylalanine:16.80 mg
Leucine:19.60 mg
Methionine:2.80 mg
Lysine:16.80 mg
Isoleucine:11.20 mg
Valine:14 mg
Threonine:11.20 mg
Tryptophan:2.80 mg
Histidine:5.60 mg
Arginine:14 mg
Non-essential amino acids
Alanine:14 mg
Aspartic acid:36.40 mg
Betaine:28 mcg
Cystine:1.68 mg
Glutamic acid:47.60 mg
Glycine:11.20 mg
Proline:11.20 mg
Serine:14 mg
Tyrosine:5.60 mg
Fats Total:84 mg
Saturated fatty acids:8.40 mg
Monounsaturated fatty acids:2.80 mg
Polyunsaturated fatty acids:44.80 mg
Trans fatty acids:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:8.40 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:1.40 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:840 mcg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:2.52 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:11.20 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:30.80 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.16 g
Product Type:Romaine
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:2 / 10
Atkins Diet (Maintanence) Rating:4 / 10
Zone Diet Rating:3 / 10
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Did you know?...The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant.
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