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Fresh vegetables and greens Calories
Variety of fresh vegetables and greens, rich in vitamins and minerals, low calorie
CALORIES
GI
POTASSIUM
FIBER
Fresh vegetables and greens Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 60%
Protein
1.7g
· 28%
Fat
0.3g
· 12%
Fiber
2.1g
Fresh vegetables and greens Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
350µg · 39% DV
Vitamin C
25mg · 28% DV
Folate
70µg · 18% DV
Minerals
Potassium ⭐
260mg · 8% DV
Calcium
70mg · 7% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
Fresh vegetables and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh vegetables and 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 vegetables and greens Contain Allergens?
No known major allergens
Which Diets Is Fresh vegetables and 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 vegetables and greens Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh vegetables and greens
Fresh vegetables and greens — Frequently Asked Questions
How can fresh vegetables and greens stay crisp longer after washing?
Dry them thoroughly and store them in the fridge with some airflow rather than trapped moisture. Excess water makes leaves soften and spoil faster.
Can fresh greens be frozen?
Yes, but they usually lose their crisp texture after thawing. Frozen greens are better for soups, omelets, cooked dishes, and smoothies than for salads.
Does chopping reduce their nutritional value?
Chopping itself is not a major problem, but leaving cut vegetables exposed for long periods can reduce some sensitive vitamins. It is best to chop them close to the time you eat them.
Is it better to eat vegetables raw or cooked?
Both have benefits, because some nutrients are better preserved raw while others become easier to absorb after cooking. A mix of raw and cooked vegetables is usually the most practical approach.
Are fresh vegetables and greens good before a workout?
They can be, but their volume and fiber may feel heavy for some people right before exercise. If timing is close, a smaller portion or easier-to-digest options may work better.
Is eating vegetables late at night a problem?
For most people, no, and they can be a light evening option. But very large salads or gas-forming vegetables like onions and some cruciferous vegetables may be uncomfortable for sensitive digestion.
Should vegetables be eaten with fat?
Adding some fat can help the body absorb fat-soluble vitamins more effectively. Olive oil, avocado, yogurt, seeds, or nuts are common pairings that work well.
Are pre-washed bagged salads safe to eat?
They are generally convenient and safe when kept cold and used by the date on the package. Avoid bags with excess liquid, off smells, or slimy leaves, and use them soon after opening.
Can fresh vegetables and greens count as a full meal on their own?
On their own, they may be too light to keep you satisfied for long. Pairing them with a protein source such as beans, eggs, yogurt, cheese, fish, or meat makes the meal more balanced.
Who should be careful with fresh greens?
People taking blood thinners should keep their intake of vitamin K-rich greens consistent rather than changing it dramatically from day to day. Those with IBS or very sensitive digestion may also tolerate large amounts of raw, fibrous vegetables poorly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.