Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 71 kJ / 17 kcal | 1% |
| Protein | 1.23 g | 2% |
| Carbohydrate | 3.29 g | 1% |
| Natural sugars | 1.19 g | 1% |
| Fat | 0.3 g | <1% |
| Saturated fat | 0.04 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.1 g |
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.16 g |
| Omega-3 (ALA) | 0.11 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 436 µg RAE | 55% |
| Vitamin C | 4 mg | 5% |
| Vitamin K | 103 µg | 137% |
| Folate | 136 µg | 68% |
| Thiamin (B1) | 0.07 mg | 7% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.31 mg | 2% |
| Pantothenic acid (B5) | 0.14 mg | 2% |
| Vitamin B6 | 0.07 mg | 5% |
| Choline | 9.9 mg | — |
| Calcium | 33 mg | 4% |
| Iron | 0.97 mg | 7% |
| Magnesium | 14 mg | 4% |
| Potassium | 247 mg | 12% |
| Zinc | 0.23 mg | 2% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.16 mg | 8% |
| Phosphorus | 30 mg | 4% |
| Sodium | 8 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Lettuce, cos or romaine, raw (USDA FDC SR Legacy 169247). Nutrients the row does not report are left blank.
Prep notes
Eaten as sold or prepared at home. Atlas figures are per 100 g food data (CoFID / USDA), not a cooked dish with oil or salt unless the row says so.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Romaine lettuce (Lactuca sativa var. longifolia) is listed in Thrive’s plant atlas under leafy. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Leaves.