1 serving (85 grams) contains 13 calories, 1.2 grams of protein, 0.2 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
8.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.3 mg | 0% | |
| Total Carbohydrates | 1.3 g | 0% | |
| Dietary Fiber | 0.6 g | 2% | |
| Sugars | 0.5 g | ||
| protein | 0.8 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 18.7 mg | 1% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 140.0 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cos lettuce
Cos lettuce, also known as romaine lettuce, is a leafy green vegetable that originated in the Mediterranean region. It has long, crisp leaves with a slightly sweet and mild flavor, making it a staple in salads, sandwiches, and a variety of cuisines worldwide. Cos lettuce is low in calories and carbohydrates but rich in essential nutrients. A 100g serving provides about 17 calories, 1g of protein, and is an excellent source of vitamin A (81% of the recommended daily value) and vitamin K (68% of the recommended daily value). It also contains small amounts of folate, potassium, and antioxidants, making it a nutritious addition to a well-balanced diet.
Health Benefits
- Rich in vitamin A, supporting immune function, vision, and skin health.
- Provides vitamin K, which plays a critical role in blood clotting and bone health.
- Low in calories but high in water content, contributing to hydration and aiding weight management.
Dietary Considerations
Selection and Storage
Store cos lettuce unwashed in a perforated plastic bag in the refrigerator crisper drawer for 5–7 days. Wash thoroughly under running water before use to remove any dirt or debris.
Common Questions About Cos lettuce Nutrition
What are the nutritional benefits of cos lettuce?
Cos lettuce is low in calories, with just 8 calories per 100 grams, and contains 1 gram of protein and 1.2 grams of carbohydrates. It is rich in vitamins A and K, providing about 148% of the daily value (DV) for vitamin A and 85% of the DV for vitamin K per 100 grams, as well as small amounts of folate and vitamin C.
Is cos lettuce suitable for a keto diet?
Yes, cos lettuce is keto-friendly due to its low carbohydrate content of just 1.2 grams per 100 grams. Its low calorie and high-water content make it an excellent addition to keto meals as a base for salads or wraps.
What are the health benefits of cos lettuce?
Cos lettuce is packed with antioxidants like beta-carotene and vitamin C, which support immune health and skin. Its high vitamin K content promotes bone health and aids in blood clotting. Additionally, its low calorie and high fiber content make it ideal for weight management and digestion.
How much cos lettuce should I eat per serving?
A typical serving of cos lettuce is about 2 cups (85 grams), which provides approximately 7 calories, 1 gram of protein, and less than 2 grams of carbohydrates. It is an excellent portion size for salads while still leaving room for additional nutrient-dense toppings.
How does cos lettuce compare to iceberg lettuce?
Cos lettuce is more nutrient-dense than iceberg lettuce, offering significantly more vitamins A and K. It also has a slightly sturdier texture and a more robust flavor, making it a better choice for salads and wraps, especially if you want a higher nutrient profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
