1 cup (medium) of Fresh Greens (40 g) has 9 calories. That works out to 23 calories per 100 g. It contains 1.4 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 128 µg of Vitamin K covers 107% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Fresh Greens?

Fresh greens is a broad name for edible leafy vegetables and herbs, such as lettuce, rocket, parsley, dill and mint. The mix varies by season and place: it may be a handful of tender leaves for a salad or a bunch of herbs served alongside a meal.

Their crisp or delicate textures and fresh, sometimes peppery flavours make them easy to eat raw. In many kitchens, they go into salads and sandwiches, accompany grilled dishes, or are chopped into soups and sauces. Fresh greens are mostly water, with fibre and micronutrients, and are low in calories; a 100 g portion has 23 calories. Wash and dry them well before serving, and pair a generous handful with lemon and olive oil for a simple side. Store any extra leaves chilled and wrapped lightly to help them stay crisp.

Fresh Greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

2.3g

· 5% DV

Fat

0.4g

· 1% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 34% · Fat 13%

Fresh Greens Vitamins & Minerals

Vitamins

Vitamin K

320µg · 267% DV

Vitamin A

370µg · 41% DV

Vitamin C

27mg · 30% DV

Folate

110µg · 28% DV

Minerals

Manganese

1mg · 43% DV

Iron

2mg · 11% DV

Calcium

95mg · 10% DV

Potassium ⭐

330mg · 10% DV

How Nutritious Is Fresh Greens?

Nutrient density

Very high

92/ 100

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

52/ 100

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.

Fresh Greens Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fresh Greens

To burn the 23 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fresh Greens 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 Greens Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fresh Greens 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

Fresh Greens Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Fresh Greens

🥗vs🍅

Fresh Greens vs Tomato5 kcal more per 100 g

→🥗vs🥗

Fresh Greens vs Mixed Green Salad5 kcal more per 100 g

→🥗vs🫑

Fresh Greens vs Red Pepper8 kcal fewer per 100 g

→🥗vs🥄

Fresh Greens vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Fresh Greens

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Fresh Greens

How do you wash fresh greens properly?

Separate the leaves and rinse fresh greens under cool running water, gently rubbing the surfaces to remove grit. Don’t use soap or detergent. Dry them thoroughly in a salad spinner or with a clean towel; lingering moisture can make them deteriorate faster.

How can you tell if fresh greens are still good?

Fresh greens should have crisp leaves and a clean, mild smell. Avoid bunches with widespread yellowing, slimy patches, mold, or a sour odor. A few wilted outer leaves can be removed, but sliminess or an off smell means the greens should be discarded.

Can you freeze fresh greens?

Yes, but frozen fresh greens become limp when thawed, so they won’t work well in salads. Wash and dry them thoroughly, chop if useful, and freeze in portions for soups, sauces, omelets, or other cooked dishes.

Are fresh greens healthier raw or cooked?

Fresh greens can be eaten either raw or cooked. Raw leaves keep their crisp texture, while cooking softens tougher leaves and makes them easier to mix into hot dishes. Wash them well before either use, and cook only until they reach the texture you like.

Why do fresh greens get slimy in the fridge?

Fresh greens usually turn slimy when moisture gets trapped around the leaves, especially in a sealed container with wet leaves. Remove spoiled pieces, dry the remaining leaves thoroughly, and store them with a dry paper towel in a clean container.

Can you eat fresh greens every day?

Yes, fresh greens can be part of everyday meals, whether added to salads, sandwiches, or cooked dishes. Vary the kinds you use rather than relying on one leaf alone, and wash each batch carefully to remove soil and grit.

Can you eat the stems of fresh greens?

Often, yes: tender stems from greens such as parsley, spinach, or chard can be chopped and eaten with the leaves. Thick, fibrous stems may be unpleasant raw, but you can slice them finely and cook them in soups or stir-fries.

How do you keep fresh greens crisp in a salad?

Dry fresh greens completely after washing, then chill them before assembling the salad. Add dressing just before serving, since salt and acid draw water from the leaves and make them limp. If preparing ahead, keep the dressing separate.

Can you revive wilted fresh greens?

Slightly wilted fresh greens can often perk up after a brief soak in cold water; dry them well afterward. This won’t make spoiled leaves safe to eat, so discard any that are slimy, moldy, or smell unpleasant.

What can you make with fresh greens besides salad?

Fresh greens work well in soups, omelets, sandwiches, pasta, and stir-fries. Add tender leaves near the end of cooking so they soften without becoming overcooked; sturdier greens can be chopped and cooked for longer.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026