Romaine lettuce, raw
Checked by us One serving: 85 g (about 1¾ cups shredded) · 15 kcal
Lots of vitamin K1, vitamin A and folate.
Rinse it under running water: raw leafy greens can carry E. coli and Salmonella. Nothing else to watch for most people so far.
On warfarin? Keep your vitamin K steady. Worth knowing for some people: Listeria.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin K1
Your blood needs it to clot.
Learn more
70.9 µg in one serving: 59% of the 120 µg a day men need, 79% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A lot
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
371 µg in one serving: 41% of the 900 µg a day men need, 53% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
116 µg in one serving: 29% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
19 more nutrients below “a lot”
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
221 mg in one serving: 7% of the 3,400 mg a day men need, 9% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
96.1 mg in one serving: 6% of the 1,600 mg a day men need, 9% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.79 g in one serving: 5% of the 38 g a day men need, 7% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.05 mg in one serving: 4% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.06 mg in one serving: 5% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
3.4 mg in one serving: 4% of the 90 mg a day men need, 5% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
10.2 mg in one serving: 3% of the 400 mg a day men need, 3% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.41 mg in one serving: 3% of the 16 mg a day men need, 3% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
23.4 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.21 mg in one serving: 2% of the 11 mg a day men need, 3% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
8.42 mg in one serving: 2% of the 550 mg a day men need, 2% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.83 g in one serving: 1% of the 56 g a day men need, 2% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.23 mg in one serving: 3% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.11 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.34 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
How to handle it
Rinse leaves under cool running water, with water only; don’t soak them in a sink full of water. Bagged ready-to-eat greens labelled washed don’t need rewashing. Wash the board and tools with warm, soapy water before and after, and keep them apart from raw meat.
Source: Health Canada, Food safety tips for leafy green vegetables
How we got this
Flagged as a handling matter, not a dose: CFIA and Health Canada name E. coli as linked to leafy greens, and romaine outbreaks are real, but prevalence in surveyed retail product is low. CFIA's final report on imported romaine, 2019-24, found E. coli O157:H7/NM in 0 of 4,432 tested; generic E. coli was elevated in 1 of 4,450 (290 CFU/g, a US romaine heart). Non-O157 STEC was not tested there. In CFIA's 2020-24 survey of whole leafy vegetables, STEC turned up in 1 of 599 domestic and 2 of 667 imported samples as investigative results, with 0 of 3,310 unsatisfactory.
Watch out
How we counted this
How to handle it, just above: Rinse it well
Cadmium
Nothing to watchYou’d need about 1.5 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 4.89 µg
How we got this
A serving a day adds 28% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 91% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 3,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 890 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 28% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Checked for nickel, aluminum and lead: fine at normal amounts.
Nickel
Nothing to watchYou’d need about 87 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 7.69 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 10,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 85 g a day, which stays within the 7,400 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. The limit is 910 µg a day for a 70 kg adult; about 10,063 g a day of lettuce would reach it, eaten alone, and a serving carries 7.7 µg, 0.84% of it. FDA found iceberg at 80 ppb (17 of 27 detected) and leaf at 54 ppb (18 of 27).
EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi.org · grade B
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 63.3 µg
How we got this
94,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: a serving carries 63 µg of aluminium, far under EFSA's tolerable weekly intake of 1 mg/kg body weight/week (2008), which is 70,000 µg for a 70 kg adult. About 93,937 g of lettuce a week would reach it, eaten alone. The Health Canada Total Diet Study mean is 745.2 ng/g.
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.5% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.19 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a daily serving adds 0.53% to the average adult's lead intake of 35 µg/day, far from doubling it. No safe threshold is set for lead (EFSA 2010). The Health Canada Total Diet Study mean for iceberg and romaine together is 2.185 ng/g. FDA found iceberg not detected in 27 (reporting limit 4 ppb) and leaf lettuce detected in 7 of 27, mean 1.9 ppb. CFIA's 2022-23 positives ran higher: domestic leaf 0.013 µg/g (5 of 7), imported head 0.022 (4 of 13).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
For some people
Flagged for fresh-cut and bagged lettuce, not a whole head: Listeria is a matter of handling, not a dose, and no agency publishes a dose basis for lettuce. CFIA's targeted surveys found 9 unsatisfactory results, all Listeria monocytogenes, in 2,488 fresh-cut ready-to-eat leafy salads (0.36%); whole leafy vegetables were not tested for Listeria. The surveys do not split by lettuce type, so romaine is not separable.
Flagged for people on warfarin, as the label puts it: keep vitamin K intake consistent; avoid drastic changes such as eating large amounts of green leafy vegetables. It is not 'avoid'. One 85 g serving carries 70.9 µg of vitamin K, 59% of the adequate intake of 120 µg/day for men and 79% of 90 µg/day for women (IOM 2001).
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 71 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
1 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Not rated: only total arsenic was measured, and the harmful form is inorganic arsenic, which no source measures in lettuce. FDA: iceberg lettuce not detected; leaf lettuce detected in 8 of 27 samples, mean 1.7 ppb.
Not measured in this food yet. Not rated: histamine was not detected in 4 lettuce samples (Spanish market products), but the detection limit is not stated, and a non-detect gives no concentration, so no amount of lettuce can be set against the 50 mg per meal level.
Shown as context, not rated: the acceptable daily intake for nitrate is 3.7 mg/kg body weight/day (SCF/JECFA), 259 mg a day at 70 kg. One 85 g serving of romaine carries 93.9 mg, 36% of it, and about 234 g of romaine would reach it, eaten alone. That rests on EFSA's European mean of 1,105 mg/kg from 124 samples (median 1,097, 95th percentile 2,200); the sample is thin, and the unspecified 'Lettuce' row (mean 1,324) gives 196 g. No Canadian figure was found. EFSA: 'the recognised beneficial effects of consumption of vegetables prevail'.
Shown as context, not rated: legal maximum residue limits are not a health limit, so none is applied, and the published table does not give a violation rate per sample.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin K1
Kale, cooked355 µg in 85 g (this food: 70.9 µg) · but less vitamin A and folate
Turnip greens, cooked312 µg in 85 g (this food: 70.9 µg)
More vitamin A
Carrots, raw710 µg in 85 g (this food: 371 µg) · but less vitamin K1 and folate
Amounts as listed, not adjusted for how much gets in.
For folate: Edamame, cooked would lead, in the same 85 g, but is left out (not tested for contaminants yet).
More nutrients per serving, counted together
The other vegetables we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
- Turnip greens, cooked
- More vitamin K1 (312 µg vs 70.9 µg)
- More vitamin C (23.3 mg vs 3.4 mg)
- Kale, cooked
- More vitamin K1 (355 µg vs 70.9 µg)
- More vitamin C (15.1 mg vs 3.4 mg)
- More omega-3: ALA (286 mg vs 96.1 mg)
- Less vitamin A (124 µg vs 371 µg)
- Less folate (55.3 µg vs 116 µg)
Brussels sprouts, cooked- More vitamin C (52.7 mg vs 3.4 mg)
- More vitamin K1 (119 µg vs 70.9 µg)
- Less vitamin A (33.2 µg vs 371 µg)
- Less folate (51 µg vs 116 µg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Turnip greens, cooked
- More vitamin K1 (312 µg vs 70.9 µg)
- More vitamin C (23.3 mg vs 3.4 mg)
Mushrooms, raw- More selenium (17 µg vs 0.34 µg)
- More riboflavin (0.38 mg vs 0.06 mg)
- More niacin (3.56 mg vs 0.41 mg)
- Less vitamin K1 (0 µg vs 70.9 µg)
- Less vitamin A (0 µg vs 371 µg)
2 foods out of the 25 other vegetables we’ve checked and could compare give clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g
Broccoli, cooked3.1 g protein · 28 kcal per 100 g- Kale, cooked2.9 g protein · 36 kcal per 100 g
Why some foods aren’t suggested
Left out: Mustard greens, cooked (not tested for contaminants yet).
Left out: Edamame, cooked (not tested for contaminants yet).
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Lettuce, cos or romaine, raw
How the serving was set: 85 g fresh (Health Canada TRA V.1 'Vegetables without sauce ... lettuce, all varieties including blends'; household measure '# cups (85 g)')
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.113 g | 0.1 g | 0.65 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Calcium | 27.56 mg | 23.43 mg | 157.86 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 24 mg | 20.4 mg | 137.47 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| 33 mg | 28.05 mg | 189.02 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2116 | C | |
| Carbohydrate | 4.056 g | 3.45 g | 23.23 g | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Choline | 9.9 mg | 8.42 mg | 56.71 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Energy | 17.458 kcal | 14.84 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 17 kcal | 14.45 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #169247 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fat | 0.071 g | 0.06 g | 0.41 g | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.1 g | 0.09 g | 0.57 g | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fatty acids, total saturated | 0.039 g | 0.03 g | 0.22 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fibre | 2.1 g | 1.79 g | 12.03 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 1.5 g | 1.28 g | 8.59 g | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Folate | 136 µg | 115.6 µg | 779 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 60 µg | 51 µg | 343.68 µg | second database · not used · 2.3× | UK food tables (CoFID 2021) #13-520 | C | |
| Iron | 0.267 mg | 0.23 mg | 1.53 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.13 mg | 0.11 mg | 0.74 mg | second database · not used · 2.1× | UK food tables (CoFID 2021) #13-520 | C | |
| Magnesium | 12.05 mg | 10.24 mg | 69.02 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 9 mg | 7.65 mg | 51.55 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Niacin (B3, niacin equivalents) | 0.48 mg | 0.41 mg | 2.75 mg | listed used | Canadian Nutrient File 2026 #2116 | C |
| Phosphorus | 23.41 mg | 19.9 mg | 134.09 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 22 mg | 18.7 mg | 126.01 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Potassium | 260.4 mg | 221.34 mg | 1,491.55 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 222 mg | 188.7 mg | 1,271.6 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Protein | 0.977 g | 0.83 g | 5.6 g | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 1.2 g | 1.02 g | 6.87 g | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Riboflavin (B2) | 0.067 mg | 0.06 mg | 0.38 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0.05 mg | 0.04 mg | 0.29 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Selenium | 0.4 µg | 0.34 µg | 2.29 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Sodium | 23 mg | 19.55 mg | 131.74 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 9 mg | 7.65 mg | 51.55 mg | second database · not used · 2.6× | UK food tables (CoFID 2021) #13-520 | C | |
| Sugars | 1.19 g | 1.01 g | 6.82 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 1.4 g | 1.19 g | 8.02 g | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Thiamin (B1) | 0.063 mg | 0.05 mg | 0.36 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.14 mg | 0.12 mg | 0.8 mg | second database · not used · 2.2× | UK food tables (CoFID 2021) #13-520 | C | |
| Vitamin A | 436 µg | 370.6 µg | 2,497.37 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Vitamin B6 | 0.063 mg | 0.05 mg | 0.36 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.02 mg | 0.02 mg | 0.11 mg | second database · not used · 3.2× | UK food tables (CoFID 2021) #13-520 | C | |
| Vitamin C | 4 mg | 3.4 mg | 22.91 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 1 mg | 0.85 mg | 5.73 mg | second database · not used · 4× | UK food tables (CoFID 2021) #13-520 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Vitamin E | 0.13 mg | 0.11 mg | 0.74 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0.64 mg | 0.54 mg | 3.67 mg | second database · not used · 4.9× | UK food tables (CoFID 2021) #13-520 | C | |
| Vitamin K1 | 83.4 µg | 70.89 µg | 477.71 µg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 129 µg | 109.65 µg | 738.9 µg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Water | 94.29 g | 80.15 g | 540.09 g | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 96.1 g | 81.68 g | 550.45 g | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Zinc | 0.252 mg | 0.21 mg | 1.44 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.2 mg | 0.17 mg | 1.15 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 5,226 µg | 4,442.1 µg | 29,934.12 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 60 µg | 51 µg | 343.68 µg | second database · not used · 87.1× | UK food tables (CoFID 2021) #13-520 | C | |
| Copper | 0.049 mg | 0.04 mg | 0.28 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.03 mg | 0.03 mg | 0.17 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Energy (Atwater general) | 20.771 kcal | 17.66 kcal | 118.97 kcal | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Energy (Atwater specific) | 17.458 kcal | 14.84 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Nitrogen | 0.156 g | 0.13 g | 0.9 g | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Ash | 0.606 g | 0.52 g | 3.47 g | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Starch | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Sucrose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Glucose | 0.39 g | 0.33 g | 2.23 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fructose | 0.8 g | 0.68 g | 4.58 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Energy | 72 kj | 61.2 kj | 412.41 kj | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Vitamin A, IU | 8,710 iu | 7,403.5 iu | 49,890.2 iu | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocopherol, gamma | 0.36 mg | 0.31 mg | 2.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocopherol, delta | 0.01 mg | 0.01 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocotrienol, alpha | 0.04 mg | 0.03 mg | 0.23 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Folate, food | 136 µg | 115.6 µg | 779 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Folate, DFE | 136 µg | 115.6 µg | 779 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Betaine | 0.1 mg | 0.09 mg | 0.57 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tryptophan | 0.01 g | 0.01 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Threonine | 0.043 g | 0.04 g | 0.25 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Isoleucine | 0.045 g | 0.04 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Leucine | 0.076 g | 0.06 g | 0.44 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Lysine | 0.064 g | 0.05 g | 0.37 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Methionine | 0.015 g | 0.01 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Cystine | 0.006 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Phenylalanine | 0.065 g | 0.06 g | 0.37 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Tyrosine | 0.025 g | 0.02 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Valine | 0.055 g | 0.05 g | 0.32 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Arginine | 0.054 g | 0.05 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Histidine | 0.021 g | 0.02 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Alanine | 0.056 g | 0.05 g | 0.32 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Aspartic acid | 0.139 g | 0.12 g | 0.8 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Glutamic acid | 0.178 g | 0.15 g | 1.02 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Glycine | 0.049 g | 0.04 g | 0.28 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Proline | 0.045 g | 0.04 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Serine | 0.05 g | 0.04 g | 0.29 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 16:0 | 0.035 g | 0.03 g | 0.2 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| SFA 18:0 | 0.005 g | 0 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| MUFA 18:1 | 0.009 g | 0.01 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 18:2 | 0.047 g | 0.04 g | 0.27 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 18:3 | 0.113 g | 0.1 g | 0.65 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| MUFA 16:1 | 0.003 g | 0 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fatty acids, total monounsaturated | 0.012 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Fatty acids, total polyunsaturated | 0.16 g | 0.14 g | 0.92 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Lutein + zeaxanthin | 2,312 µg | 1,965.2 µg | 13,242.95 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| Manganese | 0.227 mg | 0.19 mg | 1.3 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.14 mg | 0.12 mg | 0.8 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Niacin (B3, preformed) | 0.371 mg | 0.32 mg | 2.13 mg | listed used | US food database (USDA Foundation Foods) #2346389 | C |
| 0.5 mg | 0.43 mg | 2.86 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Pantothenic acid (B5) | 0.142 mg | 0.12 mg | 0.81 mg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0.19 mg | 0.16 mg | 1.09 mg | second database · not used | UK food tables (CoFID 2021) #13-520 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169247 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-520 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aluminum · Nothing to watch: under the limit · No cap: a serving carries 63 µg of aluminium, far under EFSA's tolerable weekly intake of 1 mg/kg body weight/week (2008), which is 70,000 µg for a 70 kg adult. About 93,937 g of lettuce a week would reach it, eaten alone. The Health Canada Total Diet Study mean is 745.2 ng/g. · EFSA 2008 · B
- Arsenic, all forms · Not rated yet · Not rated: only total arsenic was measured, and the harmful form is inorganic arsenic, which no source measures in lettuce. FDA: iceberg lettuce not detected; leaf lettuce detected in 8 of 27 samples, mean 1.7 ppb. · Health Canada Total Diet Study, trace elements · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 28% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- E. coli (STEC) on raw produce · Worth knowing · Flagged as a handling matter, not a dose: CFIA and Health Canada name E. coli as linked to leafy greens, and romaine outbreaks are real, but prevalence in surveyed retail product is low. CFIA's final report on imported romaine, 2019-24, found E. coli O157:H7/NM in 0 of 4,432 tested; generic E. coli was elevated in 1 of 4,450 (290 CFU/g, a US romaine heart). Non-O157 STEC was not tested there. In CFIA's 2020-24 survey of whole leafy vegetables, STEC turned up in 1 of 599 domestic and 2 of 667 imported samples as investigative results, with 0 of 3,310 unsatisfactory. · CFIA 2020 · A
- Histamine · Not rated yet · Not rated: histamine was not detected in 4 lettuce samples (Spanish market products), but the detection limit is not stated, and a non-detect gives no concentration, so no amount of lettuce can be set against the 50 mg per meal level. · DOI 10.3390/foods7120205 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: a daily serving adds 0.53% to the average adult's lead intake of 35 µg/day, far from doubling it. No safe threshold is set for lead (EFSA 2010). The Health Canada Total Diet Study mean for iceberg and romaine together is 2.185 ng/g. FDA found iceberg not detected in 27 (reporting limit 4 ppb) and leaf lettuce detected in 7 of 27, mean 1.9 ppb. CFIA's 2022-23 positives ran higher: domestic leaf 0.013 µg/g (5 of 7), imported head 0.022 (4 of 13). · Health Canada Total Diet Study, trace elements · B
- Listeria · Worth knowing · Flagged for fresh-cut and bagged lettuce, not a whole head: Listeria is a matter of handling, not a dose, and no agency publishes a dose basis for lettuce. CFIA's targeted surveys found 9 unsatisfactory results, all Listeria monocytogenes, in 2,488 fresh-cut ready-to-eat leafy salads (0.36%); whole leafy vegetables were not tested for Listeria. The surveys do not split by lettuce type, so romaine is not separable. · CFIA 2020 · A
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. The limit is 910 µg a day for a 70 kg adult; about 10,063 g a day of lettuce would reach it, eaten alone, and a serving carries 7.7 µg, 0.84% of it. FDA found iceberg at 80 ppb (17 of 27 detected) and leaf at 54 ppb (18 of 27). · EFSA 2020 · B
- Nitrate · Context · Shown as context, not rated: the acceptable daily intake for nitrate is 3.7 mg/kg body weight/day (SCF/JECFA), 259 mg a day at 70 kg. One 85 g serving of romaine carries 93.9 mg, 36% of it, and about 234 g of romaine would reach it, eaten alone. That rests on EFSA's European mean of 1,105 mg/kg from 124 samples (median 1,097, 95th percentile 2,200); the sample is thin, and the unspecified 'Lettuce' row (mean 1,324) gives 196 g. No Canadian figure was found. EFSA: 'the recognised beneficial effects of consumption of vegetables prevail'. · EFSA 2008 · A
- Pesticide residues · Context · Shown as context, not rated: legal maximum residue limits are not a health limit, so none is applied, and the published table does not give a violation rate per sample. · CFIA chemical residue monitoring (2022–2023) · A
- Salmonella · Worth knowing · Flagged as a handling matter, not a dose: Health Canada names Salmonella and E. coli as the bacteria linked to contaminated leafy greens and advises washing with water only; bagged greens labelled washed need no rewash. Romaine itself tested clean: CFIA's final report on imported romaine, 2019-24, found Salmonella in 0 of 2,795 tested. Among fresh-cut leafy salads with dressing kits, 2 of 1,283 were unsatisfactory for Salmonella; whole leafy vegetables had 0. · CFIA 2020 · A
- Vitamin K and warfarin · Worth knowing · Flagged for people on warfarin, as the label puts it: keep vitamin K intake consistent; avoid drastic changes such as eating large amounts of green leafy vegetables. It is not 'avoid'. One 85 g serving carries 70.9 µg of vitamin K, 59% of the adequate intake of 120 µg/day for men and 79% of 90 µg/day for women (IOM 2001). · US food database (USDA Foundation Foods) · C
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: 0.41 g/100 g (fructose 0.8 minus glucose 0.39, means of n = 4 each); 0.35 g per 85 g serving g/100 g · fresh weight · raw · grade B · US food database (USDA SR Legacy)
- fodmap fructan: 0.01 +/- 0.00 g/100 g fresh weight (0.61 +/- 0.04 % of dry weight; water 98%) g/100 g · fresh weight · not stated; the table labels cooked items and gives lettuce no label · grade A · DOI 10.3389/fnut.2024.1446771
- histamine: nd (not detected), n = 4; detection limit not stated mg/kg · fresh weight · not stated (Spanish market samples) · grade A · DOI 10.3390/foods7120205
- tyramine: nd (not detected), n = 4; detection limit not stated mg/kg · fresh weight · not stated (Spanish market samples) · grade A · DOI 10.3390/foods7120205
Sources
- CFIA, Food microbiology - Targeted surveys - Interim report (data as of 2024-03-31), Table 4 (hot peppers line)
cfia-micro-targeted-2020-24· full text read · Open Government Licence - Canada - CFIA, National Chemical Residue Monitoring Program and Chemistry Food Safety Oversight Program Annual Report 2022-2023, Annex B tables B-1 (Canadian) and B-2 (imported)
cfia-ncrmp-2022-23· full text read · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Ferjancic B et al. Fructan content in most commonly consumed Slovenian foods and estimation of daily fructan consumption. Front Nutr 2024. · doi:10.3389/fnut.2024.1446771
doi:10.3389/fnut.2024.1446771· full text read · licence not recorded - Sanchez-Perez S et al. Biogenic amines in plant-origin foods: are they frequently underestimated in low-histamine diets? Foods 2018;7(12):205. · doi:10.3390/foods7120205
doi:10.3390/foods7120205· full text read · licence not recorded - EFSA AFC Panel (2008) Safety of aluminium from dietary intake. EFSA Journal 754; news release 'EFSA Advises on the Safety of Aluminium in Food' · doi:10.2903/j.efsa.2008.754
efsa-2008-aluminium· secondary source · EFSA - EFSA CONTAM Panel (2008) Nitrate in vegetables. EFSA Journal 689 · doi:10.2903/j.efsa.2008.689
efsa-2008-nitrate· full text read · EFSA Journal: CC BY-ND 4.0 - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.