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Dark green leafy vegetables Calories
Rich in vitamins and minerals, high fiber, low calorie vegetables
CALORIES
GI
POTASSIUM
FIBER
Dark green leafy vegetables Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.6g
· 51%
Protein
2.5g
· 36%
Fat
0.4g
· 13%
Fiber
2.6g
Dark green leafy vegetables Vitamins & Minerals
Vitamins
Vitamin K
380µg · 317% DV
Vitamin A
470µg · 52% DV
Vitamin C
38mg · 42% DV
Folate
140µg · 35% DV
Minerals
Manganese
1mg · 43% DV
Iron
3mg · 17% DV
Magnesium
65mg · 15% DV
Potassium ⭐
470mg · 14% DV
Dark green leafy vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dark green leafy vegetables Processed?
NOVA 1
Unprocessed
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 Dark green leafy vegetables Contain Allergens?
No known major allergens
Which Diets Is Dark green leafy vegetables Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dark green leafy vegetables Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Dark green leafy vegetables
Dark green leafy vegetables — Frequently Asked Questions
Is it better to eat dark green leafy vegetables raw or cooked?
Both can be useful. Raw forms may preserve some heat-sensitive vitamins better, while light cooking can improve digestibility and increase availability of certain compounds.
What is the best way to cook dark green leafy vegetables without losing too much nutrition?
Steaming briefly or sautéing with little water is usually a good approach. Boiling for a long time can lead to more vitamin and mineral loss into the cooking water.
Why do dark green leafy vegetables sometimes taste bitter?
Bitterness can vary by type, maturity, season, and growing conditions. Choosing younger leaves and pairing them with lemon, yogurt, or olive oil can help balance the flavor.
What should I eat with dark green leafy vegetables to help iron absorption?
Pairing them with vitamin C-rich foods such as lemon, bell peppers, tomatoes, or citrus fruit can help. This supports absorption of non-heme iron from plant foods.
Are dark green leafy vegetables healthier than spinach?
Not necessarily, because spinach is itself a dark green leafy vegetable and each type has different strengths. Rotating spinach, kale, chard, arugula, and similar greens is usually more useful than relying on just one.
Are dark green leafy vegetables better before or after a workout?
That depends on the meal size and your tolerance. Very large, high-fiber portions right before exercise may feel heavy for some people, while adding them to a post-workout meal can work well alongside protein and carbohydrate.
Can I eat dark green leafy vegetables at night?
Yes, most people can. If raw greens cause bloating for you in the evening, lightly cooked greens may be more comfortable.
How should I store dark green leafy vegetables to keep them fresh longer?
Store them with minimal moisture and good airflow, usually in the refrigerator. If you wash them first, dry them thoroughly, because excess water speeds up spoilage.
Can dark green leafy vegetables be frozen?
Yes, many freeze well. Blanching briefly before freezing usually helps preserve color and texture, and thawed greens are often best used in soups, stews, or smoothies.
Who should be careful with dark green leafy vegetables?
People taking blood thinners should keep intake consistent and follow medical advice because many leafy greens are rich in vitamin K. Some people with a history of kidney stones may also need to watch intake of higher-oxalate varieties.
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Nutrition data compiled from USDA FoodData Central and scientific sources.