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Fresh Green Leaf Calories
Very low calorie, high in fiber and vitamins, ideal for salads and garnishes.
CALORIES
GI
POTASSIUM
FIBER
Fresh Green Leaf Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
2.7g
· 52%
Protein
1.8g
· 35%
Fat
0.3g
· 13%
Fiber
1.6g
Fresh Green Leaf Vitamins & Minerals
Vitamins
Vitamin K
380µg · 317% DV
Vitamin A
470µg · 52% DV
Folate
140µg · 35% DV
Vitamin C
28mg · 31% DV
Minerals
Potassium ⭐
260mg · 8% DV
Calcium
70mg · 7% DV
Iron
1mg · 6% DV
Magnesium
25mg · 6% DV
Fresh Green Leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh Green Leaf 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 Fresh Green Leaf Contain Allergens?
No known major allergens
Which Diets Is Fresh Green Leaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh Green Leaf Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh Green Leaf
Fresh Green Leaf — Frequently Asked Questions
Does washing fresh green leaf reduce its nutritional value a lot?
Proper washing does not usually cause a major nutrient loss and is important for food safety. It is better to rinse briefly, then dry well, rather than soaking it for a long time.
How should fresh green leaf be stored to stay crisp longer?
Keep it cold and dry in the refrigerator. After washing, dry it thoroughly and store it with a paper towel in a container or bag to help prevent wilting.
Can fresh green leaf be frozen?
Yes, but the texture usually softens after thawing. Frozen leaves are better used in soups, sautés, omelets, or other cooked dishes than in salads.
Does cooking fresh green leaf make it less healthy?
Cooking can lower some heat-sensitive vitamins, but it can also make the leaves easier to digest and easier to eat in larger amounts. Light steaming or a quick sauté is often a practical middle ground.
Is fresh green leaf better eaten raw or cooked?
That depends on your goal and digestion. Raw leaves are crisp and bulky, while cooked leaves are softer and may be easier on sensitive stomachs.
What should I pair with fresh green leaf to make it more filling?
On its own, it is very light, so pairing it with foods like eggs, yogurt, beans, cheese, tofu, fish, or olive oil makes the meal more satisfying. This helps add protein and healthy fats.
Is fresh green leaf better before or after a workout?
By itself, it is usually too light to be the main pre- or post-workout food. Around training, it works better as part of a meal with protein and a more substantial carbohydrate source.
Is it okay to eat fresh green leaf at night?
Yes, it is generally a light option for the evening. However, very large raw salads can cause bloating in some people, so portion size and toppings matter.
Who should be careful with fresh green leaf?
It is generally safe, but raw leafy vegetables may cause discomfort in people with sensitive digestion. People with weakened immunity should be especially careful about thorough washing and freshness.
How does fresh green leaf compare with lettuce or spinach?
The choice usually comes down to taste, texture, and how you plan to use it. Lettuce-type leaves are often milder and crisper, while spinach-type leaves tend to be more suited to cooking and have a stronger flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.