Lettuce, Cos or romaine, Raw

Pregnancy nutrients in 100 g

100 g gives about 23% of daily folate, 9% of daily potassium and 5% of daily vitamin C needed in pregnancy.

  1. Folate (DFE) 136 mcg
  2. Potassium 247 mg
  3. Vitamin C 4 mg
  4. Riboflavin 0.06 mg
  5. Vitamin B-6 0.07 mg
  6. Iron 0.97 mg
  7. Calcium 33 mg
  8. Choline 9.9 mg
  9. Zinc 0.23 mg
  10. Protein 1.23 g
  11. DHA 0 g
  12. Vitamin B-12 0 mcg
  13. Vitamin D 0 IU
Show full nutrient table
Nutrients per 100 grams
NutrientIn 100 gDaily reference
Calcium33 mg1000 mg
Choline9.9 mg450 mg
DHA0 g0.3 g
Folate (DFE)136 mcg600 mcg
Iron0.97 mg27 mg
Potassium247 mg2900 mg
Protein1.23 g70 g
Riboflavin0.06 mg1.4 mg
Vitamin B-120 mcg2.6 mcg
Vitamin B-60.07 mg1.9 mg
Vitamin C4 mg85 mg
Vitamin D0 IU600 IU
Zinc0.23 mg11 mg

Pregnancy guidance

Safe with precautions

Raw romaine lettuce is safe and highly nutritious for pregnant women with proper food hygiene. It delivers folate, vitamin K, lutein, and dietary fiber to aid fetal neural tube development and digestive health. CDC warns that leafy greens can carry bacterial contaminants, so wash heads thoroughly by separating leaves and rinsing under running tap water. Chop crisp washed romaine for classic Caesar salads made with pasteurized dressings.

Sources: CDC · FDA

How to read this

During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Lettuce, Cos or romaine, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.

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