1 cup (medium) of Greens Mix (40 g) has 9 calories. That works out to 22 calories per 100 g. It contains 1.3 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 88 µg of Vitamin K covers 73% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Greens Mix?

Greens Mix brings together fresh leafy vegetables, which may include tender leaves, frilly lettuce and slender stems. The exact combination can vary; it is an ingredient for salads and other dishes rather than a traditional recipe with one fixed origin.

Its texture is crisp and tender, with a fresh, mild flavour that can become slightly peppery depending on the leaves. Use it as a simple salad, tuck it into sandwiches or wraps, or serve it alongside a main meal. It is low in calories and provides fibre along with a range of vitamins and minerals. For a more substantial bowl, add beans, grains or eggs and dress lightly with lemon and olive oil.

Greens Mix Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

2.1g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 54% · Protein 35% · Fat 11%

Greens Mix Vitamins & Minerals

Vitamins

Vitamin K

220µg · 183% DV

Vitamin A

370µg · 41% DV

Vitamin C

32mg · 36% DV

Folate

70µg · 18% DV

Minerals

Calcium

90mg · 9% DV

Potassium ⭐

320mg · 9% DV

Magnesium

28mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Greens Mix?

Nutrient density

Very high

90/ 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

51/ 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.

Greens Mix 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 Greens Mix

To burn the 22 calories in 100 g:

🚶

5min

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 Greens Mix 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 Greens Mix 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 Greens Mix 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

Greens Mix Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 0.4:1

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

Compare Greens Mix

🥗vs🍅

Greens Mix vs Tomato4 kcal more per 100 g

→🥗vs🥗

Greens Mix vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Greens Mix vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Greens Mix vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Greens Mix

🍅

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 Greens Mix

What goes into a greens mix?

A greens mix has no fixed ingredient list. It may combine lettuces with leaves such as spinach, arugula, chard, or other tender greens, so the flavor and texture vary by mix. Check the individual leaves if you need to identify a particular variety.

Should you wash a greens mix before eating it?

Yes, rinse a greens mix under clean running water before eating unless its packaging clearly says it is ready to eat. Separate the leaves as you rinse, then dry them well; leftover water can dilute dressing and make a salad soggy.

How should you store a greens mix so it stays fresh?

Keep a greens mix refrigerated and dry, in a container or bag that allows some airflow. Place a clean, dry paper towel inside to absorb excess moisture, and remove any damaged leaves so they do not hasten spoilage.

Can you eat a greens mix raw?

Yes, a greens mix is commonly eaten raw in salads, sandwiches, and wraps. Rinse and dry the leaves first, and add dressing just before serving so delicate leaves stay crisp instead of wilting.

Can you cook a greens mix?

Yes, you can cook a greens mix in soups, omelets, or quick sautés. Add it near the end because tender leaves shrink and soften quickly; cooking the mix for too long can leave it limp and watery.

Can you freeze a greens mix?

You can freeze a greens mix, but thawed leaves usually lose the crisp texture needed for salads. Use frozen greens in soups, sauces, or cooked dishes instead, and freeze them clean and dry to limit excess ice.

How can you tell when a greens mix has gone bad?

Discard a greens mix if the leaves are slimy, moldy, unusually dark, or have an unpleasant smell. A little wilting alone does not always mean spoilage, but remove questionable leaves and do not eat anything with mold or a foul odor.

Why does a greens mix taste bitter?

A greens mix can taste bitter because it contains naturally peppery or sharp leaves, such as arugula, or because the leaves are older. Balance the flavor with milder lettuce and a bright dressing rather than masking signs of spoilage.

How do you keep a greens mix from getting soggy in a salad?

Dry a greens mix thoroughly after rinsing and wait to add dressing until just before serving. If you are making the salad ahead, store the greens separately from wet toppings and dressing, then toss everything together at the table.

Is a greens mix safe to eat during pregnancy?

Yes, a greens mix can be part of meals during pregnancy, but raw leaves need careful washing under running water and clean preparation surfaces. If you cannot confirm that a prepared salad was handled safely, choose thoroughly cooked greens instead.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026