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Written by Tou Calo Nutrition Team · Vulcan Labs · Updated July 2026. Nutrition data sourced from USDA FoodData Central.

Cos lettuce — also known as romaine lettuce — contains 17 calories per 100g, making it one of the lowest-calorie vegetables you can eat. A typical 2-cup salad serving (approximately 85g) provides just 14 calories. Despite this extremely low calorie count, cos lettuce is a genuinely nutritious food — 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).

Quick answer — cos lettuce calories:
Per 100g: 17 kcal · Per leaf: ~5–7 kcal · Per 2-cup salad serving (85g): ~14 kcal · Per whole head (~600g): ~100 kcal
Use our TDEE calculator to find your daily calorie budget and see how vegetables like cos lettuce fit into your intake.

In this guide

1. Cos lettuce nutrition facts — full breakdown
2. Calories by serving size
3. Cos lettuce vs other lettuce types
4. Vitamins and minerals
5. FAQ

Cos lettuce nutrition facts — full breakdown

All values per 100g raw cos lettuce. Source: USDA FoodData Central.

The fibre-to-calorie ratio of cos lettuce is exceptional — 2.1g of fibre per only 17 calories means you get more dietary fibre per calorie from cos lettuce than from almost any other food. This is one reason it is so effective as a high-volume, low-calorie base for meals.

Calories by serving size

A full bowl of cos lettuce salad — even a generous 200g portion — contains only about 34 calories before any dressing, toppings or protein is added. The calories in a cos lettuce salad are almost entirely determined by what you add to it, not the lettuce itself. Use our BMR calculator to find your daily calorie baseline, then plan your salad additions accordingly.

Cos lettuce vs other lettuce types

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 flavour, making it a better choice for salads and wraps, especially if you want a higher nutrient profile.

Vitamins and minerals — why cos lettuce punches above its weight

For a food with only 17 calories per 100g, cos lettuce delivers a surprisingly strong micronutrient profile:

• Vitamin K (85% DV per 100g): Essential for blood clotting and bone health. A single 2-cup salad serving provides approximately 85% of the daily recommended intake.
• Vitamin A (32% DV per 100g): Important for eye health, immune function and skin. Cos lettuce is an excellent source of vitamin A, supporting immune function, vision, and skin health.
• Vitamin C (27% DV per 100g): An antioxidant supporting immune function and iron absorption.
• Folate: Important for cell division and particularly during pregnancy. Cos lettuce is a meaningful folate source for a non-starchy vegetable.
• Potassium (247mg per 100g): Supports heart health and blood pressure regulation.

The combination of near-zero calories and strong micronutrient density makes cos lettuce one of the highest nutrient-per-calorie foods available. It is effectively a free addition to any meal in calorie terms while actively contributing vitamins and minerals to daily intake.

Cos lettuce calories — FAQ

How many calories are in cos lettuce?

Cos or romaine lettuce contains 17 calories per 100 grams, 0.3g fat, 3.3g carbohydrates and 1.2g protein. A typical 2-cup salad serving (85g) contains approximately 14 calories. A whole head of cos lettuce weighing around 600g contains approximately 100 calories. Cos lettuce is one of the lowest-calorie vegetables available.

Is cos lettuce the same as romaine?

Yes — cos lettuce and romaine lettuce are the same vegetable. “Cos” is the term more commonly used in the UK, Australia and New Zealand, while “romaine” is the standard term in the US and Canada. Both refer to the same long-leaved, crisp lettuce with a slightly sweet and mild flavour. The nutritional values are identical.

How many calories are in a cos lettuce salad?

A plain cos lettuce salad with 2 cups of shredded leaves (85g) contains approximately 14 calories. The total calorie count of a dressed salad depends almost entirely on what is added — dressings and toppings are where the calories accumulate. Two tablespoons of Caesar dressing adds approximately 150 calories; a tablespoon of olive oil adds 119 calories. Croutons (30g) add approximately 120 calories. The lettuce itself is nutritionally negligible in calorie terms.

Is cos lettuce good for weight loss?

Yes — cos lettuce is one of the most weight-loss-friendly foods available. At 17 calories per 100g, you can eat a large volume of cos lettuce with minimal calorie impact, while the 2.1g of fibre per 100g contributes to satiety. Using cos lettuce as the base of a meal allows you to add higher-calorie ingredients like protein, cheese or dressing while keeping the overall calorie total manageable. Use our calorie deficit calculator to set your daily target and plan your meals within it.

Is cos lettuce more nutritious than iceberg lettuce?

Cos lettuce is more nutrient-dense than iceberg lettuce, offering significantly more vitamins A and K. Iceberg lettuce contains approximately 3% of the daily value for vitamin A per 100g; cos lettuce provides 32%. For fibre, cos lettuce provides 2.1g per 100g versus 1.2g for iceberg. If nutritional value is a priority, cos lettuce is the better choice. If you want maximum crunch and water content with minimal flavour, iceberg works — but the nutrient difference is significant.

Disclaimer: Nutrition values are sourced from USDA FoodData Central. Exact values may vary slightly by growing conditions, freshness and preparation. Values are for raw cos lettuce unless otherwise stated.

Written by Tou Calo Nutrition Team — Vulcan Labs
The team behind Tou Calo AI Calorie Counter.

Related tools:
BMR Calculator — your resting calorie baseline
TDEE Calculator — your total daily calorie burn
Calorie Deficit Calculator — your fat loss target