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Fresh leafy greens Calories
Rich in vitamins and minerals, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Fresh leafy greens Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
2.9g
· 51%
Protein
2.1g
· 37%
Fat
0.3g
· 12%
Fiber
2.2g
Fresh leafy greens Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
470µg · 52% DV
Folate
140µg · 35% DV
Vitamin C
28mg · 31% DV
Minerals
Manganese
1mg · 43% DV
Calcium
110mg · 11% DV
Iron
2mg · 11% DV
Potassium ⭐
370mg · 11% DV
Fresh leafy greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh leafy 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 leafy greens Contain Allergens?
No known major allergens
Which Diets Is Fresh leafy 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
✓ Suitable
Low FODMAP
— Not suitable
Fresh leafy greens Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh leafy greens
Fresh leafy greens — Frequently Asked Questions
How should fresh leafy greens be stored after washing?
Dry them thoroughly and keep them in the fridge in a breathable container or bag lined with paper towel. Excess moisture makes them spoil and wilt faster.
Can fresh leafy greens be frozen?
Yes, but they usually lose their crisp texture after thawing. Frozen greens are best used in soups, sautés, omelets, smoothies, or cooked dishes rather than salads.
Is it better to eat leafy greens raw or cooked?
Both can fit a healthy diet. Raw greens keep a crisp texture, while cooking reduces volume and can make it easier to eat a larger amount.
Why do some leafy greens taste bitter?
Bitterness can come from the variety, maturity, or growing conditions. Pairing them with lemon, olive oil, yogurt, fruit, or a creamy element can balance the flavor.
What helps the body absorb iron from leafy greens?
Eating them with vitamin C-rich foods such as lemon, peppers, tomatoes, or citrus can improve iron absorption. That is one reason salads are often paired with a lemon-based dressing.
Are fresh leafy greens good before or after a workout?
On their own, they are usually too light to fuel training, and a large raw salad may feel bulky before exercise for some people. After a workout, they work better as part of a meal that also includes protein and carbohydrate.
Is it okay to eat leafy greens late at night?
For most people, yes. If raw greens cause bloating or discomfort, a smaller portion or lightly cooked greens may be easier to tolerate in the evening.
Is eating leafy greens every day a good idea?
Yes, for most people regular intake is a solid habit. Rotating different greens is useful because it improves variety in both flavor and micronutrients.
Who should be careful with fresh leafy greens?
People taking blood thinners should keep vitamin K intake consistent and discuss major diet changes with their clinician. Some individuals with a history of certain kidney stones may also need guidance on specific greens.
Are leafy greens enough for a full meal by themselves?
Usually not. They are better used as a base, then paired with protein and healthy fats such as beans, eggs, cheese, tofu, fish, nuts, seeds, or olive oil for a more satisfying meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.