Lettuce, cos or romaine vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Spinach edges out romaine in nearly every category: 2.86g protein vs 1.23g, more iron, more vitamins A and C, and slightly more fiber (2.2g vs 2.1g) — all for just 6 extra calories per 100g. Romaine is the lighter option at 17 calories and still delivers solid vitamin K and folate. Both are excellent low-cal greens, but spinach is the more nutrient-dense pick.
Pro tip
Reach for spinach when you want maximum nutrition per bite — toss it into smoothies, eggs, or sautés. Use romaine when you need crunch that holds up, like in wraps, Caesar salads, or burger toppings.
Quick Verdict
Best for weight loss
Lettuce, cos or romaine
Best for muscle gain
Spinach
Best for low-carb
Lettuce, cos or romaine
Macro Comparison
Lettuce, cos or romaine: 100g (100g) | Spinach: 100g (100g)
17
Lettuce, cos or romaine
23
Spinach
1.23g
Lettuce, cos or romaine
2.86g
Spinach
3.29g
Lettuce, cos or romaine
3.63g
Spinach
0.3g
Lettuce, cos or romaine
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
29%
Lettuce, cos or romaine
50%
Spinach
Track what you eat automatically
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| Nutrient | Lettuce, cos or romaine | Spinach |
|---|---|---|
| Calories | 17 | 23 |
| Protein | 1.2g | 2.9g |
| Carbs | 3.3g | 3.6g |
| Fat | 0.3g | 0.4g |
| Fiber | 2.1g | 2.2g |
| Sugar | 1.19g | 0.42g |
| Sodium | 8mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.06g |
| Potassium | 247mg | 558mg |
| Vitamin A | 436mcg | 469mcg |
| Vitamin C | 4mg | 28.1mg |
| Calcium | 33mg | 99mg |
| Iron | 0.97mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Lettuce, cos or romaine. With 17 calories and 1.23g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Spinach. Spinach delivers 2.86g protein per serving — 1.6g more than Lettuce, cos or romaine.
For low-carb diets
Choose Lettuce, cos or romaine with 3.29g carbs per serving.
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Take the free quizCommon Questions
Is Lettuce, cos or romaine or Spinach better for weight loss?
For weight loss, Lettuce, cos or romaine is the better choice. Lettuce, cos or romaine has 17 calories and 1.23g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lettuce, cos or romaine or Spinach?
Spinach has more protein per serving. Lettuce, cos or romaine provides 1.23g and Spinach provides 2.86g of protein.
Can I eat both lettuce, cos or romaine and spinach together?
Yes! Combining lettuce, cos or romaine and spinach gives you 40 calories and 4.09g protein. This combination can work well as part of a balanced meal.