How Many Calories Are in Baby Spinach vs Lettuce?

December 18, 2025 •

3 min read

According to the USDA, a single cup of raw spinach contains just 7 calories, while a cup of shredded romaine lettuce contains only 8 calories, revealing the marginal difference in how many calories are in baby spinach vs lettuce. However, focusing solely on calorie count overlooks the broader nutritional differences that distinguish these two popular leafy greens.

Quick Summary

Baby spinach and most types of lettuce are both extremely low in calories, with only minor differences per cup. Spinach, however, is notably more nutrient-dense, providing higher amounts of vitamins and minerals.

Key Points

Marginal Calorie Difference: Baby spinach and lettuce have nearly identical, very low calorie counts per raw cup, with spinach having slightly fewer.
Superior Nutrient Density: Ounce for ounce, baby spinach is significantly more nutrient-dense, containing higher levels of vitamins like K and C, as well as minerals like iron and folate.
Best for Weight Loss: Both greens are excellent for weight management due to their low-calorie and high water content, but spinach offers additional hunger-reducing benefits from thylakoids.
Romaine vs. Iceberg: Not all lettuces are equal; romaine is more nutritious than iceberg, although still less so than spinach.
Hydration Benefits: Iceberg and other high-water-content lettuces are especially good for hydration.
Versatility in the Kitchen: Spinach is more versatile for cooking and can be incorporated into a wider variety of recipes, from salads to smoothies and pasta.
Incorporate Both: The best approach for overall health is to eat a variety of leafy greens, including both spinach and different types of lettuce.

Comparing the Calorie Counts

While the search for the lowest-calorie vegetable is common in weight management, the difference between baby spinach and lettuce is often negligible. The calorie content is most accurately compared by weight or a standardized volume. For a typical raw serving, the variation is so small that it’s unlikely to impact your dietary goals significantly. It is the vast difference in micronutrient density that offers a more compelling reason to choose one over the other in different meal scenarios.

Raw vs. Cooked Calorie Differences

It is important to remember that cooking drastically changes the volume of spinach, causing it to wilt and compress. While a cup of raw spinach is around 7 calories, a cup of cooked spinach contains approximately 41 calories. This is because a cup of cooked spinach represents a much larger amount of the raw vegetable. For this reason, comparing raw-to-raw or cooked-to-cooked servings is essential for accuracy. Lettuce, which is rarely cooked, retains its high water content and low-calorie density.

Nutritional Value Beyond the Calories

The most significant distinction between these leafy greens lies in their nutrient composition. A darker, more vibrant color often signals a higher concentration of vitamins and minerals. Here, spinach clearly has an advantage over most lettuce varieties, particularly iceberg.

The Micronutrient Advantage of Baby Spinach

Spinach is a powerhouse of essential vitamins and minerals. Compared to a typical serving of lettuce, it contains significantly more:

Vitamin K: Up to 4 times more than lettuce, essential for blood clotting and bone health.
Vitamin C: Approximately 3 times more, bolstering immune function and acting as a powerful antioxidant.
Folate (Vitamin B9): Around 5 times more, a vital nutrient for cell growth and metabolism, especially important during pregnancy.
Iron: Roughly 3 times more, a key component of hemoglobin that transports oxygen in the blood.
Antioxidants: Rich in carotenoids like lutein and zeaxanthin, which are beneficial for eye health.

What Different Types of Lettuce Offer

While nutritionally less dense than spinach, different types of lettuce provide varying benefits. Romaine lettuce is a more nutrient-rich option than iceberg, offering more vitamins and minerals, though still less than spinach. Iceberg lettuce is mostly water, making it extremely hydrating and a good filler for meals without adding substantial calories. The key takeaway is that all leafy greens are a healthy addition to your diet, and the “better” option depends on your specific nutritional goals.

Comparison Table: Baby Spinach vs. Romaine Lettuce (Raw, per cup)


Nutrient	Baby Spinach (1 cup raw)	Romaine Lettuce (1 cup shredded)	Who Wins?
Calories	7	8	Tie
Vitamin K	121%+ DV	48.18 mcg	Baby Spinach
Vitamin C	High	11.28 mg	Baby Spinach
Iron	High	0.46 mg	Baby Spinach
Folate	High	63.92 mcg	Baby Spinach
Fiber	Low-Moderate	1.0 g	Baby Spinach

Which One is Better for Weight Management?

Both baby spinach and lettuce are excellent for weight loss due to their very low-calorie counts and high water content. They add volume to meals, helping you feel full without a large caloric investment. Spinach does have an edge here, too, due to compounds called thylakoids, which have been shown to reduce hunger and increase satiety. This makes it a great choice for curbing appetite, while lettuce is an ideal, hydrating base for a large, low-calorie salad.

Conclusion: Making the Right Choice for You

Ultimately, the choice between baby spinach and lettuce depends on your priorities. For maximum nutritional impact, spinach is the clear winner, packing a more powerful punch of vitamins and minerals per serving. If you are looking for a hydrating, crispy base for a salad and prefer a more neutral flavor profile, certain varieties of lettuce, like romaine, are still a fantastic choice. The best strategy is to incorporate a variety of leafy greens into your diet to enjoy a wide spectrum of nutrients. For more detailed nutritional information, refer to reliable resources like the University of Rochester Medical Center Nutrition Facts.

Frequently Asked Questions

Per a standard raw cup, baby spinach generally has slightly fewer calories than most lettuce varieties like romaine or iceberg, but the difference is minimal and often negligible for most diets.

Baby spinach is considerably more nutritious than lettuce. It contains significantly higher levels of essential vitamins and minerals, including Vitamin K, Vitamin C, iron, and folate.

Yes, both can be used for weight loss. They are both low in calories and add volume to meals. However, spinach may provide a slight advantage due to its satiety-promoting compounds, thylakoids.

The nutritional value of lettuce varies by type. Romaine lettuce is more nutritious than iceberg lettuce, which is mostly water. For maximum nutrients, darker leafy greens like spinach are preferable.

Yes, cooked spinach is still very healthy. While the volume-to-calorie ratio changes significantly when cooked, the nutrients become more concentrated. It remains a very nutrient-dense food.

Yes, as a general rule, the darker the green or red color of a leafy vegetable, the higher its nutritional value. This is why spinach typically outperforms lighter-colored lettuces like iceberg.

Lettuce, particularly iceberg, is typically higher in water content than spinach. While both are hydrating, iceberg lettuce consists of approximately 95% water, making it a great choice for hydration.