1 cup (medium) of Green Leaves (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 144.9 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Green Leaves Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

2.6g

· 5% DV

Fat

0.4g

· 1% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 51% · Protein 37% · Fat 12%

Green Leaves Vitamins & Minerals

Vitamins

Vitamin K

483µg · 403% DV

Vitamin A

469µg · 52% DV

Folate

194µg · 49% DV

Vitamin C

28.1mg · 31% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

79mg · 19% DV

Iron

3mg · 17% DV

Potassium ⭐

558mg · 16% DV

How Nutritious Is Green Leaves?

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

53/ 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.

Green Leaves 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 Green Leaves

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 Green Leaves 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 Green Leaves 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 Green Leaves 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

Green Leaves Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Green Leaves

🥬vs🍅

Green Leaves vs Tomato5 kcal more per 100 g

→🥬vs🥗

Green Leaves vs Mixed Green Salad5 kcal more per 100 g

→🥬vs🫑

Green Leaves vs Red Pepper8 kcal fewer per 100 g

→🥬vs🥄

Green Leaves vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Green Leaves

🍅

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 Green Leaves

What is the best way to wash green leaves?

Separate the leaves and swish them gently in plenty of cold water, changing the water if there is visible grit. Dry them thoroughly in a salad spinner or on a clean towel before serving or storing.

Why do green leaves sometimes taste bitter?

Bitterness can depend on the variety, maturity, and growing conditions; arugula, chicory, and some leafy greens naturally have a sharper flavor. Balance it with lemon, a yogurt-based dressing, fruit, or a mildly sweet ingredient, or soak the leaves briefly in ice water.

Does cooking green leaves reduce their nutritional value?

Long boiling can reduce heat-sensitive nutrients such as vitamin C and folate. Steaming, quick sautéing, or adding leaves near the end of cooking helps limit these losses.

Why pair green leaves with vitamin C-rich foods?

Vitamin C foods such as lemon, peppers, berries, and citrus can improve absorption of plant-based iron from leafy greens and legumes. Having very strong tea or coffee with the same meal may reduce iron absorption for some people.

How can green leaves stay fresh longer in the refrigerator?

Store unwashed leaves loosely with paper towel in a breathable container or bag. If they have already been washed, make sure they are completely dry first, since excess moisture speeds spoilage.

Can green leaves be frozen?

Tender salad leaves become soft and watery after thawing, so freezing is not ideal for raw salads. Greens intended for cooking, such as spinach, chard, or kale, can be briefly blanched, cooled, and frozen.

Is it better to eat green leaves raw or cooked?

Both can be useful: raw leaves retain more of some delicate vitamins, while cooking reduces volume and can make it easier to eat a larger amount. Including both raw salads and cooked greens adds variety to the diet.

Can eating green leaves at night upset digestion?

For most people, green leaves are fine in an evening meal. If raw leaves cause bloating or gas, try a smaller serving, chew well, and choose cooked greens more often.

Should people taking blood thinners be careful with green leaves?

Yes. People taking warfarin should not necessarily avoid dark leafy greens, but should keep their intake of vitamin K-rich foods reasonably consistent from day to day and discuss major dietary changes with their clinician.

Are green leaves enough as a protein source?

Green leaves contribute some protein but are not usually a complete main protein food on their own. For a more filling, balanced meal, pair them with beans, eggs, yogurt, fish, chicken, tofu, or cheese.

Have another question about Green Leaves?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026