Romaine lettuce vs Iceberg lettuce
Both count toward 30 plants a week.
| Romaine lettuce | Iceberg lettuce | |
|---|---|---|
| Protein · per 100 g | 1.2 g | 0.7 g |
| Carbs · per 100 g | 3.3 g | 3.4 g |
| Fat · per 100 g | 0.3 g | 0.1 g |
| Fiber · per 100 g | 2.1 g | 1.2 g |
| Energy · per 100 g | 17.0 kcal | 14 kcal |
| Protein · per 100 kcal | 7.2 g | 5.3 g |
| To hit 30 g protein | 2439 g · 415 kcal | 4054 g · 568 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Romaine lettuce delivers 1.4× the protein per calorie of Iceberg lettuce (7.2 g vs 5.3 g per 100 kcal).
More protein / 100 g: Romaine lettuceMore fiber / 100 g: Romaine lettuceLighter per 100 g: Iceberg lettuceSmaller 30 g portion: Romaine lettuce
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.