2 cup (chopped) of Salad greens (70 g) has 14 calories. That works out to 20 calories per 100 g. It contains 2.4 g of carbs, 1.4 g of protein, 0.1 g of fat and 1.5 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Salad greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

· 4% DV

Fat

0.2g

· 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 59% · Protein 34% · Fat 7%

Salad greens Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

370µg · 41% DV

Folate

38µg · 10% DV

Vitamin C

9.2mg · 10% DV

Minerals

Calcium

68mg · 7% DV

Potassium ⭐

238mg · 7% DV

Iron

1mg · 6% DV

Magnesium

20mg · 5% DV

How Nutritious Is Salad greens?

Nutrient density

Very high

82/ 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

52/ 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.

Salad greens Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

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

How to Burn Off Salad greens

To burn the 20 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

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 Salad 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 Salad 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 Salad 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

Salad greens Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.8:1

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

Compare Salad greens

🥬vs🍅

Salad greens vs Tomato2 kcal more per 100 g

→🥬vs🥗

Salad greens vs Mixed Green Salad2 kcal more per 100 g

→🥬vs🫑

Salad greens vs Red Pepper11 kcal fewer per 100 g

→🥬vs🥄

Salad greens vs Boiled Beetroot24 kcal fewer per 100 g

→

Foods Similar to Salad 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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026