Calorie comparison
Asparagus vs Romaine Lettuce
Per 100 grams, romaine lettuce is the lighter choice by 3 calories, while asparagus delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Asparagus | Romaine Lettuce |
|---|---|---|
| Calories | 20 | 17 |
| Protein | 2.2 g | 1.2 g |
| Carbs | 3.9 g | 3.3 g |
| Fat | 0.1 g | 0.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌿 Asparagus
1 cup (134 g)
27 cal
2.9 g protein · 5.2 g carbs · 0.1 g fat
🥬 Romaine Lettuce
1 cup shredded (47 g)
8 cal
0.6 g protein · 1.6 g carbs · 0.1 g fat
Frequently asked
Which has more calories, asparagus or romaine lettuce?
Per 100 g, asparagus has 20 calories and romaine lettuce has 17. Romaine Lettuce is lower in calories.
Which has more protein, asparagus or romaine lettuce?
Asparagus has 2.2 g of protein per 100 g; romaine lettuce has 1.2 g. Asparagus wins on protein.
Is asparagus or romaine lettuce better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward romaine lettuce — but portion size matters more than which food you pick.
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