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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.

Last reviewed: By Two salad greens.

  • Romaine lettuceEstimated satiety: 5 out of 5 · 17 kcal and 1.2 g of protein per 100 g (3.5 oz)
  • SpinachEstimated satiety: 5 out of 5 · 23 kcal and 2.9 g of protein per 100 g (3.5 oz)

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

Values per 100 g (3.5 oz). USDA descriptions: Romaine lettuce, raw; Spinach, raw.
NutrientRomaine lettuce, per 100 g (3.5 oz)Spinach, per 100 g (3.5 oz)
Calories17 kcal23 kcal
Protein1.2 g2.9 g
Carbohydrates3.3 g3.6 g
of which sugars1.2 g0.4 g
Fiber2.1 g2.2 g
Fat0.3 g0.4 g
of which saturated0 g0.1 g
Water94.6 g91.4 g
Protein per 100 kcal7.2 g12.4 g
Estimated satiety (1 to 5)55

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.

Values per typical serving of each food.
NutrientRomaine lettuce, 80 g (3 oz)Spinach, 100 g (3.5 oz)
Calories14 kcal23 kcal
Protein1 g2.9 g
Carbohydrates2.6 g3.6 g
Fiber1.7 g2.2 g
Fat0.2 g0.4 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. USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. USDA FoodData Central: Spinach, raw (FDC ID 168462). U.S. Department of Agriculture, Agricultural Research Service. accessed .