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Light greens dish prepared with lemon
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Greens with lemon (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 6.1 g of carbs, 2.2 g of protein, 0.5 g of fat and 3.1 g of fiber. Its 222 µg of Vitamin K covers 185% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
38
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 23% · Fat 12%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 38 kcal |
| 1 tablespoon (chopped) | 18 g | 6 kcal |
| ½ cup (chopped) | 35 g | 11 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 piece (small) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 piece (large) | 150 g | 48 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
Greens with lemon is a simple dish of leafy vegetables seasoned with lemon, usually cooked until just tender. It is not one fixed recipe: the greens, cooking method and other seasonings vary by cook and region.
To make greens with lemon, wash and chop the leaves, cook them briefly until tender, then stir in lemon juice near the end. This keeps the citrus flavor fresh and helps avoid overcooking delicate greens.
Spinach, chard, kale, collards and tender wild greens can all work in greens with lemon. If combining varieties, start the tougher leaves first and add tender leaves later so everything finishes cooking at about the same time.
Yes, greens with lemon can be made with raw leaves as a salad, provided the greens are washed thoroughly. Use tender leaves for the best texture, and add the lemon dressing shortly before serving so the leaves do not wilt.
Greens with lemon may taste bitter because some leaves are naturally bitter or have been cooked too long. Choose younger leaves, cook them just until tender, and add lemon gradually; citrus brightens the flavor but does not erase bitterness.
Add most of the lemon juice after the greens have cooked, or during the final minutes. Prolonged cooking dulls its fresh aroma; adding it at the end also makes it easier to adjust the tartness to the greens.
Yes, frozen spinach works in greens with lemon. Thaw it and drain or squeeze out excess water before cooking, then add the lemon near the end; otherwise, the dish can turn watery and the citrus flavor may seem muted.
Greens with lemon can be served warm, at room temperature or chilled. Warm serving emphasizes the freshly cooked leaves, while a chilled version suits a salad-style meal; cool cooked greens promptly before refrigerating.
Greens with lemon pair well with beans, grains, roasted vegetables, fish or grilled meat. Their tart flavor also works alongside plain rice or bread, which can balance the citrus without competing with the greens.
Store leftover greens with lemon in a covered container in the refrigerator and eat them within 3–4 days. Reheat only the portion you need, or serve it chilled; discard it if its smell or appearance has changed.
Vitamins
Vitamin K
222µg · 185% DV
Vitamin C
28.8mg · 32% DV
Vitamin A
252µg · 28% DV
Folate
69.6µg · 17% DV
Minerals
Manganese
0.5mg · 22% DV
Iron
2.52mg · 14% DV
Copper
0.11mg · 12% DV
Calcium
110mg · 11% DV
Potassium ⭐
348mg · 10% DV
Sodium
34mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 38 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Greens with lemon is a simple dish of leafy vegetables finished with lemon juice; the choice of greens and whether they are raw, wilted or briefly cooked varies by cook. It has no single regional origin, and the lemon gives the leaves a bright, fresh edge while softening any bitterness.
It is commonly served as a side alongside beans, grains, fish or other mains, and can be eaten warm or at room temperature. The dish is light, with fibre and very little fat; it provides 32 calories per 100 g. Use seasonal greens, and go easy on the oil if you want to keep the plate especially light.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
NOVA 2
Minimally Processed
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.
No known major allergens
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
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.