1 serving (medium) of Mixed Greens Plate (80 g) has 14 calories. That works out to 18 calories per 100 g. It contains 2.2 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Mixed Greens Plate?

A mixed greens plate brings together fresh leafy vegetables such as lettuce, arugula, spinach and tender herbs. It is a simple salad or side rather than a dish tied to one particular place, and the exact mix varies with the season and what is available. The leaves combine crisp, ruffled textures with softer ones, while arugula and herbs add a pleasantly peppery, fresh edge.

Serve it alongside grilled foods, grains or a sandwich, or add it to a larger salad. A light dressing of lemon and olive oil lets the greens’ flavors come through; toss just before serving to keep the leaves lively. It is low in calories and provides fibre and a range of vitamins and minerals. Add beans, lentils or an egg when you want to make the plate more filling.

Mixed Greens Plate Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.7g

· 1% DV

Protein

1.6g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 54% · Protein 32% · Fat 14%

Mixed Greens Plate Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

370µg · 41% DV

Vitamin C

18mg · 20% DV

Folate

65µg · 16% DV

Minerals

Potassium ⭐

260mg · 8% DV

Calcium

65mg · 7% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

How Nutritious Is Mixed Greens Plate?

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

50/ 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 Plate 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 Plate

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

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 Plate 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 Plate 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 Plate 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 Plate 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.

Compare Mixed Greens Plate

🥗vs🍅

Mixed Greens Plate vs TomatoSame calories per 100 g

→🥗vs🥗

Mixed Greens Plate vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Mixed Greens Plate vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Mixed Greens Plate vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Mixed Greens Plate

🍅

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 Plate

What is in a Mixed Greens Plate?

A Mixed Greens Plate is a serving of assorted leafy vegetables, commonly including lettuce, arugula, spinach and fresh herbs. The exact mix varies, so you can add tender seasonal leaves or herbs to suit the meal.

How do you wash greens for a Mixed Greens Plate?

Wash the leaves for a Mixed Greens Plate under cool running water, separating them to remove grit caught between leaves. Dry them thoroughly in a salad spinner or with a clean towel; wet leaves dilute dressing and turn limp sooner.

How do you keep a Mixed Greens Plate fresh?

Store the greens for a Mixed Greens Plate dry in a sealed container in the refrigerator, with a paper towel to absorb excess moisture. Keep dressing separate and add it just before serving to prevent wilting.

What dressing goes best with a Mixed Greens Plate?

A simple lemon-and-olive-oil vinaigrette suits a Mixed Greens Plate because it complements mild lettuce, peppery arugula and tender spinach without overpowering them. Toss the leaves lightly just before serving so they stay crisp.

Can you make a Mixed Greens Plate with spinach and arugula?

Yes, spinach and arugula work well together in a Mixed Greens Plate. Spinach brings a mild, tender texture, while arugula adds a peppery bite; lettuce or fresh herbs can round out the mix.

Can a Mixed Greens Plate be a full meal?

A Mixed Greens Plate can be the base of a full meal, but greens alone may not keep you satisfied for long. Add a filling protein such as beans, eggs or grilled chicken, plus bread or grains if desired.

Can you cook the greens in a Mixed Greens Plate?

You can cook some greens from a Mixed Greens Plate, but the dish is usually served raw. Spinach can be briefly sautéed, while lettuce and tender herbs are generally better kept fresh and added after cooking.

Can you prepare a Mixed Greens Plate the night before?

Yes, you can wash and dry the greens for a Mixed Greens Plate the night before. Refrigerate them in a covered container and leave out salt and dressing until serving, since both can draw moisture from the leaves.

What can you use instead of lettuce in a Mixed Greens Plate?

You can replace lettuce in a Mixed Greens Plate with spinach, arugula, young kale or other tender leaves. If using tougher greens, remove thick stems and slice the leaves finely so the plate is easier to eat.

Is it okay to eat a Mixed Greens Plate every day?

Yes, a Mixed Greens Plate can be part of everyday meals. Vary the leaves and herbs rather than relying on just one type, and wash raw greens thoroughly before eating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026