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Romaine lettuce vs spinach

Romaine lettuce and spinach have the same estimated satiety score: 5 out of 5. Romaine lettuce has fewer calories: 17 kcal per 100 g, versus 23 for spinach, so the same calories come with more grams of food.

Two salad greens.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 169247 and 168462

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Key differences

  • Spinach provides more protein per calorie: 12.4 g per 100 kcal, versus 7.2 g for romaine lettuce.
  • Romaine lettuce has fewer calories: 17 kcal per 100 g, versus 23 for spinach, so the same calories come with more grams of food.
  • They have similar fiber: 2.1 g per 100 g for romaine lettuce and 2.2 g for spinach.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Romaine lettuce, raw; Spinach, raw.
NutrientRomaine lettuceserving: 80 g (3 oz)Spinachserving: 100 g (3.5 oz)Difference
Calories17 kcal per 100 g (3.5 oz)14 kcal per serving23 kcal per 100 g (3.5 oz)23 kcal per serving+6 kcal per 100 g (3.5 oz)+9 kcal per serving
Protein1.2 g per 100 g (3.5 oz)1 g per serving2.9 g per 100 g (3.5 oz)2.9 g per serving+1.6 g per 100 g (3.5 oz)+1.9 g per serving
Carbohydrates3.3 g per 100 g (3.5 oz)2.6 g per serving3.6 g per 100 g (3.5 oz)3.6 g per serving+0.3 g per 100 g (3.5 oz)+1 g per serving
of which sugars1.2 g per 100 g (3.5 oz)1 g per serving0.4 g per 100 g (3.5 oz)0.4 g per serving−0.8 g per 100 g (3.5 oz)−0.5 g per serving
Fiber2.1 g per 100 g (3.5 oz)1.7 g per serving2.2 g per 100 g (3.5 oz)2.2 g per serving+0.1 g per 100 g (3.5 oz)+0.5 g per serving
Fat0.3 g per 100 g (3.5 oz)0.2 g per serving0.4 g per 100 g (3.5 oz)0.4 g per serving+0.1 g per 100 g (3.5 oz)+0.2 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water94.6 g per 100 g (3.5 oz)75.7 g per serving91.4 g per 100 g (3.5 oz)91.4 g per serving−3.2 g per 100 g (3.5 oz)+15.7 g per serving
Protein per 100 kcal7.2 g12.4 g+5.2 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Spinach minus Romaine lettuce. Source: USDA FDC 169247 and 168462.

Per typical serving

With typical servings, 80 g (3 oz) of romaine lettuce has about 14 kcal and 1 g of protein, and 100 g (3.5 oz) of spinach about 23 kcal and 2.9 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Romaine lettuce and spinach have the same estimated satiety score: 5 out of 5.

  • Romaine lettuce: Very low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content.
  • Spinach: Very low energy density; a lot of protein per calorie; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Romaine lettuce

  • If you want to eat more grams for the same calories: 17 kcal per 100 g.

Spinach

  • If you want more protein per calorie: 12.4 g per 100 kcal.

On a GLP-1 medication

Romaine lettuce. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Spinach. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Romaine lettuce: every nutrient, frequently asked questions, and similar foods.
  • Spinach: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Spinach, raw (FDC ID 168462).accessed .