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Green Vegetables Calories
Rich in vitamins and minerals, low-calorie, high-fiber vegetables
CALORIES
GI
POTASSIUM
FIBER
Green Vegetables Nutrition Facts
Selected: 100 g
30
KCAL / 100G
Carbs
4.5g
· 59%
Protein
2.5g
· 33%
Fat
0.3g
· 8%
Fiber
2.8g
Green Vegetables Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin C
45mg · 50% DV
Vitamin A
350µg · 39% DV
Folate
70µg · 18% DV
Minerals
Potassium ⭐
320mg · 9% DV
Calcium
70mg · 7% DV
Magnesium
28mg · 7% DV
Iron
1mg · 6% DV
Green Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Vegetables 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 Vegetables Contain Allergens?
No known major allergens
Which Diets Is Green Vegetables 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 Vegetables Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Vegetables
Green Vegetables — Frequently Asked Questions
Are green vegetables better raw or cooked?
Both can be useful in a varied diet. Raw vegetables retain some heat-sensitive vitamins, while gentle cooking can make certain carotenoids in vegetables such as spinach easier for the body to use.
How can I cook green vegetables without making them bitter?
Overboiling broccoli, cabbage, and Brussels sprouts can intensify bitter, sulfur-like flavors. Brief steaming, sautéing, roasting, or blanching usually gives a milder result.
Can green vegetables be meal-prepped and stored?
Store washed leafy greens only after drying them well, ideally in a container lined with paper towel in the refrigerator. Keep cooked or cut vegetables covered and use them promptly for best quality.
Can green vegetables be frozen?
Many options, including spinach, broccoli, green beans, and peas, freeze well. Blanching them briefly before freezing helps preserve their color, flavor, and texture.
What should I eat with green vegetables to improve nutrient absorption?
Adding a source of fat, such as olive oil, avocado, yogurt, or nuts, can support absorption of fat-soluble compounds found in dark green vegetables. Pairing them with vitamin C-rich foods such as peppers, tomatoes, or lemon can also help the body use plant iron.
How do spinach and broccoli differ nutritionally?
Both are nutritious, but they are not interchangeable in every respect. Spinach is a leafy green that is relatively high in oxalates, while broccoli is a cruciferous vegetable with distinctive sulfur-containing plant compounds.
Why do green vegetables sometimes cause gas or bloating?
Cruciferous vegetables such as broccoli, cabbage, and Brussels sprouts contain fermentable carbohydrates and fiber that can cause gas in some people. Increasing intake gradually, chewing thoroughly, and choosing cooked forms may improve tolerance.
Should people taking blood thinners limit green vegetables?
People taking warfarin or another medication affected by vitamin K should aim for a consistent intake of dark leafy greens rather than suddenly avoiding or greatly increasing them. Medication guidance should come from their prescribing clinician.
Do green vegetables harm thyroid function?
Cruciferous greens contain compounds that may affect iodine use when consumed in very large amounts, particularly raw. For most people with adequate iodine intake, normal portions are not a concern; anyone with thyroid disease should seek individualized advice.
Are green vegetables hard to digest at night?
Eating them at night is not inherently harmful. However, large raw servings or gas-forming vegetables may be uncomfortable for people with reflux or sensitive digestion, so a smaller cooked portion may work better.
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Nutrition data compiled from USDA FoodData Central and scientific sources.