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Breakfast greens Calories
A mix of fresh breakfast greens such as parsley, arugula, dill, mint, lettuce and scallions. Very low in calories and rich in fiber and vitamin K.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Breakfast greens (35 g) has 9 calories. That works out to 25 calories per 100 g. It contains 1.4 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 105 µg of Vitamin K covers 88% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Breakfast greens Nutrition Facts
Selected: 1 cup (chopped) · 35 g
9
KCAL / 35G
Carbs
1.4g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 33% · Fat 9%
Breakfast greens nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Breakfast greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 9 kcal |
| ½ cup (chopped) | 18 g | 5 kcal |
| 1 piece (small) | 25 g | 6 kcal |
| 30 g | 30 g | 8 kcal |
| 1 serving (small) | 50 g | 13 kcal |
| 50 g | 50 g | 13 kcal |
| 1 piece (large) | 50 g | 13 kcal |
| 2 cup (chopped) | 70 g | 18 kcal |
| 1 serving (medium) | 80 g | 20 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (large) | 120 g | 30 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Breakfast greens
What are breakfast greens made of?
Breakfast greens are a fresh mix that often includes parsley, arugula, dill, mint, lettuce, and scallions. There is no fixed recipe, so the mix can change with the season, local custom, or what is available.
How do you wash breakfast greens properly?
Rinse breakfast greens thoroughly under cool running water, separating the leaves so grit can wash away. Pay particular attention to scallion roots and leafy stems, then dry everything well with a salad spinner or clean towel before serving or storing.
How do you keep breakfast greens fresh in the fridge?
Keep breakfast greens dry in a covered container lined with a clean paper towel, and refrigerate them promptly. Excess moisture makes tender leaves deteriorate faster, so replace a damp towel and remove any leaves that have started to spoil.
Can you eat breakfast greens raw?
Yes, breakfast greens are usually eaten raw, with herbs and leaves served fresh alongside breakfast foods. Wash them well first, since grit can cling to herbs and lettuce, and dry them so they stay crisp on the plate.
Which leaves are best for breakfast greens?
Parsley, dill, mint, arugula, lettuce, and scallions all work well in breakfast greens. Combine sturdy herbs with tender leaves for varied flavor and texture; use less mint if you want a milder, less aromatic mix.
Can you prepare breakfast greens the night before?
Yes, you can wash and dry breakfast greens the night before, then refrigerate them in a covered container. Leave them whole and chop them just before serving, because cut leaves lose freshness and can become limp more quickly.
How long do breakfast greens last in the refrigerator?
Breakfast greens usually keep for a few days when refrigerated dry in a covered container. Check them before serving: discard leaves that are slimy, unpleasant-smelling, or badly yellowed, and keep the remaining greens away from excess moisture.
What should you serve with breakfast greens?
Breakfast greens are commonly served as a fresh side with eggs, cheese, olives, and bread. Their herbal, peppery flavors balance richer breakfast foods; you can add lemon at the table, but dress only the portion you plan to eat.
Can you freeze breakfast greens?
Freezing a breakfast-greens mix is not recommended because lettuce and arugula turn limp and watery after thawing. You can freeze chopped parsley or dill separately for cooked dishes, where their softened texture is less noticeable.
Can you cook breakfast greens?
Yes, breakfast greens can be cooked, but delicate lettuce and arugula wilt quickly. Stir sturdier herbs or scallions into an omelet, and add tender leaves at the end of cooking so they soften without becoming overly soggy.
Breakfast greens Vitamins & Minerals
Vitamins
Vitamin K
105µg · 88% DV
Vitamin A
131.25µg · 15% DV
Vitamin C
12.25mg · 14% DV
Folate
43.75µg · 11% DV
Minerals
Manganese
0.14mg · 6% DV
Iron
0.7mg · 4% DV
Calcium
39mg · 4% DV
Potassium ⭐
122mg · 4% DV
Copper
0.03mg · 3% DV
Sodium
21mg · 1% DV
Breakfast greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast greens
To burn the 9 calories in 1 cup (chopped) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breakfast greens?
Breakfast greens is a fresh mix of herbs and leafy vegetables, often including parsley, rocket, dill, mint, lettuce and scallions. The exact combination varies with the season and what is on hand. In Turkey, it is commonly served whole or roughly chopped as part of a breakfast spread.
For English-speaking readers, it also makes an easy, fresh addition to a breakfast plate, alongside eggs, cheese, bread or tomatoes, or tucked into a sandwich. Its crisp, peppery and herbal flavours brighten richer foods. Breakfast greens are very low in calories and provide fibre and vitamin K. Wash and dry them just before serving to keep the leaves fresh.
How Nutritious Is Breakfast greens?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breakfast greens Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breakfast greens Contain Allergens?
No known major allergens
Which Diets Is Breakfast greens Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breakfast greens Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.