Raw Romaine Lettuce vs Spinach Calories

Spinach has 32% more calories than raw romaine lettuce: 28 vs 21 calories per 100 g.

For protein, spinach has more. For fat, spinach has more. For carbohydrates, raw romaine lettuce has more. For fiber, raw romaine lettuce has more.

Raw Romaine Lettuce and Spinach calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Raw Romaine Lettuce

21calories in 100 g

• Protein 1 g
• Fat 0.1 g
• Carbs 4.1 g

Raw Romaine Lettuce nutrition

Spinach

28calories in 100 g

• Protein 2.9 g
• Fat 0.6 g
• Carbs 2.6 g

Spinach nutrition

Nutrition per 100 grams

Nutrient	Raw Romaine Lettuce	Spinach
Calories	21	28
Protein	1 g	2.9 g
Fat	0.1 g	0.6 g
Saturated fat	0 g	-
Carbohydrates	4.1 g	2.6 g
Fiber	1.8 g	1.6 g
Sugars	1.2 g	-
Sodium	23 mg	107 mg
Potassium	260 mg	460 mg
Calcium	28 mg	67 mg
Iron	0.3 mg	1.1 mg
Vitamin C	4.6 mg	30 mg

Raw Romaine Lettuce vs Spinach: common questions

Which has more calories, raw romaine lettuce or spinach?

Spinach has more calories per 100 g (28 vs 21).

Which has more protein, raw romaine lettuce or spinach?

Spinach has more protein per 100 g (2.9 g vs 1 g).

Is raw romaine lettuce or spinach better for weight loss?

Raw Romaine Lettuce has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.

More comparisons

Raw Romaine Lettuce

Raw Romaine Lettuce nutritionvs Raw Green Leaf Lettucevs Raw Cabbagevs Raw Arugula

Spinach

Spinach nutritionvs Raw Amaranth Leavesvs Raw Arugulavs Cooked Asparagusvs Cooked Beet Greensvs Cooked Broccolivs Cooked Brussels Sproutsvs Raw Cabbage

Source: USDA FoodData Central. Raw Romaine Lettuce: FDC ID 2709590. Spinach: FDC ID 1750353.