Calorie comparison
Romaine Lettuce vs Spinach
Per 100 grams, romaine lettuce is the lighter choice by 6 calories, while spinach delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Romaine Lettuce | Spinach |
|---|---|---|
| Calories | 17 | 23 |
| Protein | 1.2 g | 2.9 g |
| Carbs | 3.3 g | 3.6 g |
| Fat | 0.3 g | 0.4 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥬 Romaine Lettuce
1 cup shredded (47 g)
8 cal
0.6 g protein · 1.6 g carbs · 0.1 g fat
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 g fat
Frequently asked
Which has more calories, romaine lettuce or spinach?
Per 100 g, romaine lettuce has 17 calories and spinach has 23. Romaine Lettuce is lower in calories.
Which has more protein, romaine lettuce or spinach?
Romaine Lettuce has 1.2 g of protein per 100 g; spinach has 2.9 g. Spinach wins on protein.
Is romaine lettuce or spinach better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward romaine lettuce — but portion size matters more than which food you pick.
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