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Mixed green leaves Calories
Rich in vitamins and minerals, low calorie, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Mixed green leaves Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
2.8g
· 50%
Protein
2.1g
· 38%
Fat
0.3g
· 12%
Fiber
2g
Mixed green leaves Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
450µg · 50% DV
Vitamin C
25mg · 28% DV
Folate
85µg · 21% DV
Minerals
Iron
2mg · 11% DV
Calcium
90mg · 9% DV
Potassium ⭐
320mg · 9% DV
Magnesium
30mg · 7% DV
Mixed green leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed green leaves 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 Mixed green leaves Contain Allergens?
No known major allergens
Which Diets Is Mixed green leaves 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 green leaves 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.
Foods Similar to Mixed green leaves
Mixed green leaves — Frequently Asked Questions
What is the best way to wash mixed green leaves?
Separate the leaves and swish them gently in plenty of cold water, changing the water if there is visible grit. Dry them thoroughly with a salad spinner or clean towel before serving.
How should mixed green leaves be stored to stay fresh?
Keep unwashed leaves in the refrigerator with a paper towel in a breathable container or bag. Excess moisture speeds up wilting and spoilage.
Can mixed green leaves be frozen?
Tender salad leaves become soft and watery after thawing, so they are not ideal for salads once frozen. If freezing, briefly blanch sturdier leaves and use them later in soups, omelettes, or cooked dishes.
Does cooking mixed green leaves reduce their nutritional value?
Prolonged boiling can reduce heat-sensitive nutrients such as vitamin C and folate. Brief steaming, quick sautéing, or eating them raw helps limit these losses.
Why do mixed green leaves sometimes taste bitter?
Leaves such as rocket, chicory, and some lettuces naturally contain compounds that taste bitter, especially as the leaves mature. Pairing them with lemon, fruit, or a creamy dressing can balance the flavor.
Are mixed green leaves enough on their own for iron?
Leafy greens can contribute iron, but iron from plant foods is generally less readily absorbed than iron from animal foods. Adding vitamin C-rich foods such as peppers, tomatoes, or citrus supports absorption.
Is it okay to drink tea or coffee with mixed green leaves?
Tea and coffee contain compounds that can reduce absorption of plant-based iron from a meal. If iron intake is a concern, have these drinks separately from the meal when possible.
Are mixed green leaves better before or after exercise?
A light leafy salad can work before exercise, but it may not provide enough fuel by itself for a demanding workout. After training, include greens as part of a meal containing both protein and carbohydrate.
Can people taking blood thinners eat mixed green leaves?
Yes, but darker leafy greens can provide vitamin K, so intake should be kept reasonably consistent from day to day. People taking warfarin should avoid sudden major changes and discuss their usual intake with their clinician.
Do pre-packaged mixed green leaves need to be washed again?
If the package says “ready to eat” or “pre-washed,” washing again is usually unnecessary and may introduce contamination from the kitchen. If it does not state this, wash the leaves carefully before eating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.