2 cup (shredded) of Mixed Dark Greens (60 g) has 17 calories. That works out to 28 calories per 100 g. It contains 2.5 g of carbs, 1.6 g of protein, 0.3 g of fat and 1.7 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Mixed Dark Greens?

Mixed Dark Greens brings together dark leafy vegetables such as spinach, chard, arugula or similar leaves. The exact mix can vary by season or package, and some leaves may be better raw while others are often cooked. Fresh leaves add a pleasantly earthy, sometimes peppery bite to salads; a quick sauté makes them tender and reduces their volume. They’re also easy to stir into soups, omelettes, pasta or grain bowls. In many kitchens, they work as a simple salad base or a cooked side. Mixed Dark Greens is especially rich in vitamins K and A and folate, with fibre and relatively few calories. Wash and dry the leaves well for salads, or cook them briefly with garlic and olive oil; beans or eggs make a more filling meal.

Mixed Dark Greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

2.6g

· 5% DV

Fat

0.5g

· 1% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 52% · Protein 33% · Fat 15%

Mixed Dark Greens Vitamins & Minerals

Vitamins

Vitamin K

420µg · 350% DV

Vitamin C

42mg · 47% DV

Vitamin A

380µg · 42% DV

Folate

125µg · 31% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

62mg · 15% DV

Calcium

145mg · 14% DV

Potassium ⭐

445mg · 13% DV

How Nutritious Is Mixed Dark Greens?

Nutrient density

Very high

92/ 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

55/ 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.

Mixed Dark Greens Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mixed Dark Greens

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

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 Mixed Dark Greens Processed?

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.

Does Mixed Dark Greens 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 Mixed Dark 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

✓ Suitable

Low FODMAP

— Not suitable

Mixed Dark Greens Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.19g

⚖️

Omega 6:3 ratio 0.6:1

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

Compare Mixed Dark Greens

🥬vs🍅

Mixed Dark Greens vs Tomato10 kcal more per 100 g

→🥬vs🥗

Mixed Dark Greens vs Mixed Green Salad10 kcal more per 100 g

→🥬vs🫑

Mixed Dark Greens vs Red Pepper3 kcal fewer per 100 g

→🥬vs🥄

Mixed Dark Greens vs Boiled Beetroot16 kcal fewer per 100 g

→

Foods Similar to Mixed Dark Greens

🍅

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 Mixed Dark Greens

What vegetables are usually in Mixed Dark Greens?

Mixed Dark Greens do not have one standard ingredient list. A blend may include spinach, kale, chard, arugula, or darker lettuce varieties. Check the package or choose a mix based on the flavors and textures you like.

How should you wash Mixed Dark Greens for a salad?

Rinse Mixed Dark Greens gently under cool running water if they are not sold ready to eat, then dry them thoroughly. Remove tough stems and tear large leaves into bite-sized pieces; add dressing just before serving to keep them crisp.

How do you keep Mixed Dark Greens fresh in the fridge?

Keep Mixed Dark Greens dry in a clean container or perforated bag in the refrigerator’s crisper drawer. A clean paper towel can absorb excess moisture; replace it if it becomes damp. Remove slimy or spoiled leaves before storing the rest.

Can you freeze Mixed Dark Greens?

Yes, you can freeze Mixed Dark Greens for cooked dishes, but thawed leaves become too soft for salads. Blanch the leaves briefly, cool them in cold water, squeeze out excess moisture, and freeze them in recipe-sized portions.

Can you eat Mixed Dark Greens raw?

Yes, Mixed Dark Greens can be eaten raw when they are suitable for raw use and properly washed. They work in salads, sandwiches, and wraps; tougher leaves such as kale may taste better if you massage them with dressing first.

How do you cook Mixed Dark Greens without making them soggy?

Cook Mixed Dark Greens quickly over medium-high heat and avoid crowding the pan. Add thicker stems and leaves first, then add tender leaves near the end; excess water and prolonged cooking can make the whole mixture limp.

Can you use Mixed Dark Greens instead of spinach in recipes?

Sometimes: Mixed Dark Greens can replace spinach in soups, sautés, and cooked fillings, but the result may be more bitter or chewy. Use tender blends for quick-cooking recipes and remove tough stems when the mixture includes kale or chard.

Why do Mixed Dark Greens taste bitter?

Mixed Dark Greens can taste bitter because blends often include assertive leaves such as kale, arugula, or mustard greens. Balance the flavor with lemon juice or vinegar, olive oil, and a mildly sweet ingredient, or cook the greens briefly.

Can you add Mixed Dark Greens to a smoothie?

Yes, Mixed Dark Greens can go into smoothies, especially blends with mild leaves such as spinach or lettuce. Blend them with fruit and a liquid until smooth, and drink the smoothie soon after making it for the best texture.

Do Mixed Dark Greens affect warfarin?

Yes, the vitamin K in Mixed Dark Greens can affect how warfarin works. People taking warfarin should keep their intake consistent rather than suddenly eating much more or less, and discuss any major diet change with their prescriber.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026