1 cup (chopped) of Leafy green vegetable (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 114 µg of Vitamin K covers 95% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Leafy green vegetable?

Leafy green vegetable is a broad name for edible-leaf crops such as spinach, lettuce, chard and kale, rather than one particular dish or a food from a single region. The leaves may be tender or sturdy, with flavours ranging from mild to pleasantly peppery or bitter. Eat them raw in salads and sandwiches, or cook them into soups, stews, omelettes and stir-fries.

Across the English-speaking world, leafy greens are everyday ingredients, served as salad leaves, wilted beside a main dish or added to soups and fillings. They are generally low in calories and provide fibre, vitamins and minerals; the exact profile varies with the type of leaf. Combine raw and cooked greens for contrasting textures, or briefly sauté sturdy leaves when you want a warmer, more substantial side.

Leafy green vegetable Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

2.4g

· 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 52% · Protein 35% · Fat 13%

Leafy green vegetable Vitamins & Minerals

Vitamins

Vitamin K

380µg · 317% DV

Vitamin A

470µg · 52% DV

Vitamin C

32mg · 36% DV

Folate

140µg · 35% DV

Minerals

Manganese

1mg · 43% DV

Iron

3mg · 17% DV

Magnesium

57mg · 14% DV

Potassium ⭐

370mg · 11% DV

How Nutritious Is Leafy green vegetable?

Nutrient density

Very high

95/ 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

52/ 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.

Leafy green vegetable 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 Leafy green vegetable

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 Leafy 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 Leafy green vegetable 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 Leafy 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

✓ Suitable

Low FODMAP

— Not suitable

Leafy green vegetable Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.4:1

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

Compare Leafy green vegetable

🥬vs🍅

Leafy green vegetable vs Tomato5 kcal more per 100 g

→🥬vs🥗

Leafy green vegetable vs Mixed Green Salad5 kcal more per 100 g

→🥬vs🫑

Leafy green vegetable vs Red Pepper8 kcal fewer per 100 g

→🥬vs🥄

Leafy green vegetable vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Leafy green vegetable

🍅

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 Leafy green vegetable

What counts as a leafy green vegetable?

Leafy green vegetables include spinach, kale, lettuce, arugula, chard, collard greens, and watercress. Their leaves are eaten, and some varieties have edible stems too; flavor and texture vary, so they are not all interchangeable in recipes.

Are leafy green vegetables healthier raw or cooked?

Both raw and cooked leafy green vegetables can be nutritious. Raw leaves retain heat-sensitive nutrients, while cooking softens tough leaves and can make some nutrients easier to absorb; choose the preparation that suits the variety and dish.

How should you wash leafy green vegetables?

Separate the leaves and rinse leafy green vegetables under cool running water, rubbing away visible soil. For gritty leaves, swish them briefly in a bowl of clean water, then rinse again. Dry them well before using or storing.

How should you store leafy green vegetables in the fridge?

Keep leafy green vegetables unwashed in the refrigerator and remove bruised leaves first. Wrap them loosely in a paper towel and place them in a container or bag that is not completely airtight; moisture trapped on the leaves encourages spoilage.

Can leafy green vegetables be frozen?

Yes, many leafy green vegetables freeze well for cooked dishes, though delicate lettuce becomes limp after thawing. Briefly blanch sturdier leaves such as spinach or chard, cool them, squeeze out excess water, and freeze in meal-sized portions.

Should you remove the stems from leafy green vegetables?

Not necessarily: tender stems from spinach or chard can be eaten, while thick, fibrous stems are often more enjoyable when separated and cooked longer. Chop stems small and add them to the pan before the leaves so both finish cooking together.

How do you cook leafy green vegetables without making them bitter?

Cook leafy green vegetables briefly over moderate heat rather than leaving them simmering for a long time. A squeeze of lemon or a little vinegar at the end can balance bitterness, especially in stronger-tasting leaves such as kale or mustard greens.

How can you add leafy green vegetables to a smoothie without a gritty texture?

Blend leafy green vegetables with the liquid first, until no visible pieces remain, then add fruit and other ingredients. Tender leaves such as spinach blend smoothly; remove tough stems from sturdier greens to make the drink less fibrous.

Can you eat leafy green vegetables every day?

Yes, leafy green vegetables can be part of daily meals. Rotate varieties and use them in salads, soups, sandwiches, or cooked dishes; changing the type and preparation helps keep meals varied rather than relying on one green.

Do leafy green vegetables cause kidney stones?

Leafy green vegetables do not all cause kidney stones, but spinach and some other greens are high in oxalate, which can matter for people prone to calcium oxalate stones. If you have a history of these stones, ask your clinician which greens fit your diet.

Have another question about Leafy green vegetable?

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: September 24, 2026