Food weight and portion guide
Lettuce: calories and portions
Lettuce, cos or romaine, raw
The reference is plain romaine lettuce and does not include salad dressing.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 100 g:
- Calories
- 17 kcal
- Protein
- 1.2 g
- Carbohydrate
- 3.3 g
- Fat
- 0.3 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 17 | 1.2 g | 3.3 g | 0.3 g |
| 200 g | 34 | 2.5 g | 6.6 g | 0.6 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Log lettuce and dressing separately; a bowl is not a fixed weight.
To calculate manually, multiply your portion weight in grams by 17 and divide by 100. For example, 100 g provides approximately 17 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Lettuce, cos or romaine, raw · FDC ID: 169247 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.