Spinach vs Romaine: Calories and Nutrition Compared (2026)

Spinach has 2.9 g of protein per 100 g, while Romaine has 1.2 g. Spinach contains 23 calories, which is higher than Romaine's 17 calories.

Spinach and Romaine are popular leafy greens often used in salads and cooking. While both offer various health benefits, their nutritional profiles differ significantly.

What Is the Difference Between Spinach and Romaine?

Spinach is a leafy green vegetable known for its high nutrient density and versatility in dishes. It is rich in vitamins and minerals, particularly iron and calcium. Romaine is a type of lettuce characterized by its crisp texture and slightly bitter flavor. It is commonly used in salads and is a good source of vitamins A and K.

Spinach vs Romaine: Nutrition Side by Side

Below is a side-by-side comparison of Spinach and Romaine to highlight their nutritional differences.

Nutrient (per 100 g)	Spinach (raw)	Romaine lettuce (raw)
Calories	23 kcal	17 kcal
Protein	2.9 g	1.2 g
Carbs	3.6 g	3.2 g
Sugar	0.4 g	1.2 g
Fat	0.4 g	0.3 g
Fiber	2.2 g	1.8 g
Sodium	79 mg	8 mg

Which Is Better, Spinach or Romaine?

For weight loss: Romaine has fewer calories at 17 compared to Spinach's 23, making it a better option for weight loss.

For muscle and protein: Spinach provides more protein at 2.9 g, while Romaine offers only 1.2 g per 100 g.

For low-carb or low-sugar: Spinach has 3.6 g of carbs and 0.4 g of sugar, while Romaine has 3.2 g of carbs and 1.2 g of sugar.

How to Track Spinach and Romaine Accurately

Portion sizes and macro content can be easily misjudged, affecting overall nutritional intake. 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 presented are rounded reference values intended for educational purposes and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Spinach has 2.9 g of protein per 100 g, while Romaine has 1.2 g.

Which has fewer calories?

Romaine has 17 calories per 100 g, whereas Spinach has 23 calories.

What is the carbohydrate content of Spinach?

Spinach contains 3.6 g of carbs per 100 g.

What is the sugar content of Romaine?

Romaine has 1.2 g of sugar per 100 g.

How much fiber is in Spinach?

Spinach contains 2.2 g of fiber per 100 g.

How much sodium is in Romaine?

Romaine has 8 mg of sodium per 100 g.

Key Takeaways

• Spinach has 23 calories per 100 g.
• Romaine has 17 calories per 100 g.
• Spinach contains 2.9 g of protein.
• Romaine contains 1.2 g of protein.
• Spinach has 3.6 g of carbs.
• Romaine has 3.2 g of carbs.