1 cup (medium) of Mixed Greens (40 g) has 9 calories. That works out to 22 calories per 100 g. It contains 1.3 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Mixed Greens?

Mixed greens are a fresh combination of leafy vegetables, often including lettuces, rocket, spinach or tender herbs. The exact mix varies by season and supplier, so a bowl may bring together crisp, mild leaves with more peppery or aromatic ones. They are usually eaten raw, either as a salad or tucked into sandwiches and wraps.

In many places, mixed greens make an easy side for everyday meals, grilled foods or soups; add them just before serving to keep their leaves lively. They provide fibre and a range of vitamins and minerals while staying low in calories. For a more filling bowl, pair them with beans, grains, eggs or cheese, and use a simple lemon dressing if you want to keep it light.

Mixed Greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

2.1g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

2.1g

· 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%

Mixed Greens Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

370µg · 41% DV

Vitamin C

25mg · 28% DV

Folate

65µg · 16% DV

Minerals

Calcium

80mg · 8% DV

Potassium ⭐

270mg · 8% DV

Magnesium

28mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Mixed Greens?

Nutrient density

Very high

85/ 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

51/ 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 Greens 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 Mixed Greens

To burn the 22 calories in 100 g:

🚶

5min

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 Mixed 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 Mixed 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 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

Mixed Greens Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Mixed Greens

🥗vs🍅

Mixed Greens vs Tomato4 kcal more per 100 g

→🥗vs🥗

Mixed Greens vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Mixed Greens vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Mixed Greens vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Mixed 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 Greens

What are mixed greens made of?

Mixed greens are a combination of leafy vegetables, and the exact mix varies. It may include lettuces, spinach, arugula, chard, or other salad leaves, so check the leaves themselves if you want a particular flavor, texture, or variety.

Are mixed greens the same as spring mix?

Not always. Spring mix is a particular style of young, tender salad leaves, while mixed greens is a broader term that can describe many combinations. The names are sometimes used interchangeably, so the actual leaves in a package may differ.

How do you wash mixed greens?

Rinse mixed greens gently under cool, clean running water, separating the leaves so grit can wash away. Spin or pat them completely dry before dressing; wet leaves dilute the dressing and make a salad less crisp.

How do you keep mixed greens fresh?

Keep mixed greens dry in the refrigerator in a breathable container or a loosely closed bag. A clean paper towel can absorb excess moisture; remove slimy or damaged leaves and avoid packing the greens tightly, which can bruise them.

What dressing goes best with mixed greens?

A simple vinaigrette with olive oil and lemon juice or vinegar pairs well with mixed greens. Mild leaves suit delicate dressings, while peppery leaves such as arugula can stand up to sharper flavors; dress the leaves just before serving.

Can you cook mixed greens?

Yes, mixed greens can be cooked, though tender leaves wilt quickly. Stir them into soups, eggs, or a hot pan near the end of cooking. If the mix contains peppery greens, expect their flavor to become more pronounced when heated.

Can mixed greens replace lettuce in a sandwich?

Yes, mixed greens can replace lettuce in sandwiches and wraps. They may be more delicate or peppery than crisp lettuce, so dry the leaves well and add them just before serving to keep the bread from getting soggy.

How long do mixed greens last in the fridge?

Mixed greens usually keep for several days when refrigerated dry and protected from crushing. Their shelf life varies with freshness at purchase and moisture in the container; discard leaves that become slimy, smell off, or show signs of decay.

Can you freeze mixed greens?

Yes, but thawed mixed greens become limp, so they are not suitable for fresh salads. Freeze them only if you plan to use them in cooked dishes such as soup; wash and dry the leaves first, then cook them soon after thawing.

Are mixed greens healthier than spinach?

Mixed greens are not automatically healthier than spinach; the answer depends on which leaves are in the mix. Spinach is one specific leafy green, while a mixed-greens blend offers variety. Both can add leafy vegetables to meals, and their composition differs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026