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Mediterranean greens Calories
Rich in vitamins and minerals, low calorie, high fiber
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Mediterranean greens (60 g) has 13 calories. That works out to 22 calories per 100 g. It contains 1.9 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Mediterranean greens?
Mediterranean greens is a fresh mix of leafy vegetables and herbs rather than one fixed recipe. The exact leaves vary by season and region; a bowl might include lettuce, rocket, parsley or tender stems and other local greens. Their flavours range from mild and crisp to pleasantly peppery, and the leaves are often served raw.
In Mediterranean cooking, the mix commonly becomes a simple salad dressed with olive oil and lemon, or is served alongside grilled fish, meat, beans or bread. For English-speaking cooks elsewhere, it works just as well as a base for a lunch salad or a fresh side. It is light in calories and provides fibre; add beans, grains or an egg if you want a more substantial meal.
Mediterranean greens Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
2.1g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.3g
· 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%
Mediterranean greens Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
370µg · 41% DV
Vitamin C
19mg · 21% DV
Folate
70µg · 18% DV
Minerals
Potassium ⭐
260mg · 8% DV
Calcium
65mg · 7% DV
Iron
1mg · 6% DV
Magnesium
24mg · 6% DV
How Nutritious Is Mediterranean greens?
Nutrient density
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.
Satiety score
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.
Mediterranean greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean greens
To burn the 22 calories in 100 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.
Is Mediterranean greens 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 Mediterranean greens Contain Allergens?
No known major allergens
Which Diets Is Mediterranean greens 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
Mediterranean greens Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Mediterranean greens
What are Mediterranean greens?
Mediterranean greens are a loose mix of leafy vegetables used in Mediterranean-style salads and dishes, rather than one fixed vegetable. A mix may include arugula, lettuce, watercress, chard leaves, or other local greens, so the exact leaves vary by season and supplier.
How do you wash Mediterranean greens properly?
Wash Mediterranean greens in cool running water, separating the leaves so grit trapped between them can rinse away. Swish them in a bowl of clean water if they are sandy, then rinse again and dry thoroughly in a salad spinner or with a clean towel.
How long do Mediterranean greens last in the fridge?
Mediterranean greens usually keep best when dry and unwashed in a breathable bag or container in the refrigerator’s crisper drawer. If you wash them first, dry them completely and line the container with a paper towel. Remove slimy or decaying leaves promptly.
Can you eat Mediterranean greens raw?
Yes, Mediterranean greens are commonly eaten raw in salads, once washed and dried. Peppery leaves such as arugula or watercress pair well with milder lettuce. Check the mix for tough stems or damaged leaves before serving.
How do you make a salad with Mediterranean greens?
Toss Mediterranean greens with a simple dressing of olive oil, lemon juice or vinegar, and salt just before serving. Add ingredients such as tomato, cucumber, olives, or feta for a more substantial salad. Dressing them early can make the leaves wilt.
Can Mediterranean greens be cooked?
Yes, many Mediterranean greens can be cooked, although tender salad leaves shrink quickly and are best added near the end. Sauté sturdier leaves such as chard briefly, or stir a handful of the mix into soup just before serving. The exact mix affects cooking time.
What can you use instead of Mediterranean greens?
A mixture of arugula, tender lettuce, and watercress is a good substitute for Mediterranean greens when a recipe calls for a leafy mix. Match the replacement to the dish: choose milder leaves for a delicate salad and peppery ones for a stronger flavor.
Why do Mediterranean greens taste bitter or peppery?
Mediterranean greens can taste bitter or peppery because a mix may contain naturally sharp leaves such as arugula or watercress. Balance them with mild lettuce, ripe tomato, or a lemon-and-olive-oil dressing. Discard leaves that taste unusually harsh and look wilted or spoiled.
Can you freeze Mediterranean greens?
Mediterranean greens do not freeze well for raw salads because their leaves become limp and watery after thawing. If you plan to use them in cooked food, briefly wilt sturdier leaves, portion them, and freeze them; add them straight to a hot dish without thawing.
Do you need to soak Mediterranean greens in vinegar?
No, soaking Mediterranean greens in vinegar is not necessary; careful rinsing under clean running water removes soil and grit. Separate the leaves while washing, rinse them well, and dry them afterward. Vinegar does not replace rinsing away visible dirt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.