Romaine lettuce
BLS 4.0 food: Cos lettuce/Romaine lettuce, raw (Römischer Salat/Romanasalat, roh), code G107100 · cross-reference USDA FDC #169247
Per portion (80 g)
11.2 kcalenergy
0.96 gprotein
1.3 gfibre
0.1 gfat
1 gcarbohydrate
Verified benefits — authorised EU health claims
Romaine lettuce meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 34 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 34 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 34 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin A contributes to normal iron metabolism.
✓ 240 µg per 100 g = 30 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the maintenance of normal mucous membranes.
✓ 240 µg per 100 g = 30 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the maintenance of normal skin.
✓ 240 µg per 100 g = 30 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 10 more authorised claims
Vitamin A contributes to the maintenance of normal vision.
✓ 240 µg per 100 g = 30 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin A contributes to the normal function of the immune system.
✓ 240 µg per 100 g = 30 % of the EU NRV (800 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 103 µg per 100 g = 137 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 103 µg per 100 g = 137 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 56.6 µg per 100 g = 28 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 56.6 µg per 100 g = 28 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 56.6 µg per 100 g = 28 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 56.6 µg per 100 g = 28 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 56.6 µg per 100 g = 28 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 56.6 µg per 100 g = 28 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 14 kcal | 11.2 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 1.2 g | 0.96 g | BLS PROT625 · Other nutrient databasereferenceConverted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Fat | 0.13 g | 0.1 g | BLS FAT · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 U.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Carbohydrate (available) | 1.3 g | 1 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.3 g | 1 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Dietary fibre | 1.6 g | 1.3 g | BLS FIBT · Other nutrient databasereferenceConverted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Water | 94.3 g | 75.4 g | BLS WATER · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Salt | 0.02 g | 0.02 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.04 g | 0.03 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0 g | 0 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0 g | 0 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0 g | 0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0 g | 0 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0 g | 0 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0 g | 0 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0 g | 0 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 240 µg | 192 µg | 30 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.13 mg | 0.1 mg | 1 % | BLS VITE · Other nutrient databasereferenceConverted value from: US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| Vitamin K | 103 µg | 82.4 µg | 137 % | BLS VITK · Calculated by formula |
| Vitamin C | 10.7 mg | 8.5 mg | 13 % | BLS VITC · Other nutrient databasereferenceConverted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Thiamin (vitamin B1) | 0.07 mg | 0.05 mg | 6 % | BLS THIA · Other nutrient databasereferenceConverted value from: National Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Riboflavin (vitamin B2) | 0.06 mg | 0.05 mg | 4 % | BLS RIBF · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Niacin (vitamin B3) | 0.53 mg | 0.43 mg | 3 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.11 mg | 0.09 mg | 2 % | BLS PANTAC · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Vitamin B6 | 0.07 mg | 0.06 mg | 5 % | BLS VITB6 · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Biotin | 2.5 µg | 2 µg | 5 % | BLS BIOT · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Folate | 56.6 µg | 45.3 µg | 28 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 9.9 mg | 7.9 mg | USDA FDC 169247 |
Minerals & trace elements
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 9 mg | 7.2 mg | BLS NA · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Potassium | 259 mg | 207 mg | 13 % | BLS K · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Calcium | 25 mg | 20 mg | 3 % | BLS CA · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Magnesium | 10.7 mg | 8.6 mg | 3 % | BLS MG · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Phosphorus | 29.2 mg | 23.4 mg | 4 % | BLS P · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Iron | 0.5 mg | 0.4 mg | 4 % | BLS FE · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2007; 2007 |
| Zinc | 0.21 mg | 0.17 mg | 2 % | BLS ZN · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2007; 2007 |
| Iodine | 0.46 µg | 0.37 µg | 0 % | BLS ID · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
| Selenium | 0.4 µg | 0.32 µg | 1 % | USDA FDC 169247 |
| Copper | 0.03 mg | 0.03 mg | 3 % | BLS CU · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2007; 2007 |
| Manganese | 0.16 mg | 0.13 mg | 8 % | BLS MN · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2007; 2007 |
Essential amino acids
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.0 g | 0.0 g | BLS HIS · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Isoleucine | 0.02 g | 0.02 g | BLS ILE · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Leucine | 0.06 g | 0.05 g | BLS LEU · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Lysine | 0.06 g | 0.04 g | BLS LYS · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Methionine | 0 g | 0 g | BLS MET · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Phenylalanine | 0.03 g | 0.03 g | BLS PHE · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Threonine | 0.04 g | 0.03 g | BLS THR · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Tryptophan | 0.01 g | 0.01 g | BLS TRP · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 | |
| Valine | 0.05 g | 0.04 g | BLS VAL · Other nutrient databasereferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin A — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.