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Green vegetable Calories
Rich in vitamins and fiber, low in calories
CALORIES
GI
POTASSIUM
FIBER
Green vegetable Nutrition Facts
Selected: 100 g
28
KCAL / 100G
Carbs
4.2g
· 59%
Protein
2.3g
· 32%
Fat
0.3g
· 9%
Fiber
2.5g
Green vegetable Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
380µg · 42% DV
Vitamin C
38mg · 42% DV
Folate
70µg · 18% DV
Minerals
Potassium ⭐
310mg · 9% DV
Calcium
65mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
40mg · 6% DV
Green vegetable Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green vegetable 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 vegetable Contain Allergens?
No known major allergens
Which Diets Is Green vegetable 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
Green vegetable Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green vegetable
Green vegetable — Frequently Asked Questions
Is it better to eat green vegetables raw or cooked?
Both can be useful: raw vegetables offer crunch and may preserve some heat-sensitive vitamins, while light cooking can make them easier to digest. A mix of both is usually the most practical approach.
What cooking method best preserves the nutritional quality of green vegetables?
Quick steaming, stir-frying, or brief cooking with minimal water are usually good options. Long cooking at high heat can soften texture too much and reduce some vitamins.
How can I keep green vegetables from turning bitter or mushy?
Avoid overcooking them. Serving them promptly or cooling them briefly after cooking can help preserve a better color and texture.
What foods pair well with green vegetables to make a more filling meal?
They pair well with protein-rich foods such as eggs, yogurt, legumes, cheese, tofu, fish, or meat. Adding whole grains and healthy fats can also make the meal more balanced and satisfying.
Are green vegetables better before or after a workout?
Before training, very large high-fiber portions may feel heavy for some people. After training, they fit well alongside a meal that also includes protein and carbohydrate.
Can green vegetables cause bloating at night?
They can in some people, especially if eaten raw in large amounts. If you have a sensitive stomach, cooked green vegetables are often easier to tolerate in the evening.
Can green vegetables be frozen?
Yes, many green vegetables freeze well. Brief blanching before freezing usually helps preserve color and texture better.
How should green vegetables be stored to stay fresh longer?
They usually keep better when stored unwashed, protected from excess moisture, and with some airflow. Washing just before use can help reduce early spoilage, especially for leafy types.
What is a common myth about green vegetables?
A common myth is that raw is always healthier. In reality, light cooking can improve taste and make some green vegetables easier to digest.
Who should be cautious with green vegetables?
People taking blood thinners may need to keep their intake of vitamin K-rich leafy greens consistent and discuss it with their clinician. Those with sensitive digestion may also tolerate cooked forms better than large raw portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.