Iceberg Lettuce vs Spinach: Calories and Nutrition Compared (2026)

Spinach is higher in protein with 2.9 g compared to Iceberg lettuce's 0.9 g. Iceberg lettuce is lower in calories at 14 compared to Spinach's 23.

Iceberg lettuce and spinach are both popular leafy greens that offer various health benefits. This comparison will highlight their nutritional differences, particularly in calories and protein content.

What Is the Difference Between Iceberg Lettuce and Spinach?

Iceberg lettuce is a crisp, mild-flavored leafy vegetable commonly used in salads and sandwiches. It has a high water content and is low in calories. Spinach is a dark green leafy vegetable known for its rich nutrient profile and versatility in dishes. It is often consumed raw in salads or cooked in various meals.

Iceberg Lettuce vs Spinach: Nutrition Side by Side

Below is a side-by-side comparison of Iceberg lettuce and Spinach to illustrate their nutritional differences.

Nutrient (per 100 g)	Iceberg lettuce (raw)	Spinach (raw)
Calories	14 kcal	23 kcal
Protein	0.9 g	2.9 g
Carbs	3.0 g	3.6 g
Sugar	2.0 g	0.4 g
Fat	0.1 g	0.4 g
Fiber	1.2 g	2.2 g
Sodium	10 mg	79 mg

Which Is Better, Iceberg Lettuce or Spinach?

For weight loss: Iceberg lettuce, with 14 calories, is lower in calories than Spinach, which contains 23 calories.

For muscle and protein: Spinach, with 2.9 g of protein, is higher in protein compared to Iceberg lettuce's 0.9 g.

For low-carb or low-sugar: Iceberg lettuce has 3.0 g of carbs and 2.0 g of sugar, while Spinach has 3.6 g of carbs and only 0.4 g of sugar.

How to Track Iceberg lettuce and Spinach Accurately

It's easy to misjudge portion sizes and macros when estimating the nutritional value of leafy greens. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consider consulting a healthcare professional for personalized dietary guidance. Values are per 100 g: Iceberg lettuce from Open Food Facts (aggregated plain entries), Spinach from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Spinach has 2.9 g of protein, while Iceberg lettuce has 0.9 g.

Which has fewer calories?

Iceberg lettuce has 14 calories, whereas Spinach has 23 calories.

What is the sugar content in Iceberg lettuce?

Iceberg lettuce contains 2.0 g of sugar per 100 g.

What is the fiber content in Spinach?

Spinach contains 2.2 g of fiber per 100 g.

How much fat is in Iceberg lettuce?

Iceberg lettuce has 0.1 g of fat per 100 g.

What is the sodium content in Spinach?

Spinach contains 79 mg of sodium per 100 g.

Key Takeaways

• Iceberg lettuce has 14 calories per 100 g.
• Spinach has 23 calories per 100 g.
• Iceberg lettuce contains 0.9 g of protein.
• Spinach contains 2.9 g of protein.
• Iceberg lettuce has 3.0 g of carbs.
• Spinach has 3.6 g of carbs.