1 cup (medium) of Salad greens (35 g) has 6 calories. That works out to 17 calories per 100 g. It contains 1 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 49 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Salad greens?

Salad greens are a loose category of tender leaves rather than one particular vegetable. Lettuce is a familiar base, often joined by darker, frilly leaves or young stems; the mix varies with the season and what is available. They are usually eaten raw, washed and tossed together shortly before serving.

The leaves may taste mild and crisp, or pleasantly peppery and slightly bitter. Across many kitchens, salad greens are served as a side with a simple vinaigrette, tucked into sandwiches, or added to wraps. They are mostly water, with some fibre, and are naturally low in calories. Pair them with beans, eggs, or grains for a more substantial meal, and keep dressing light if you want the leaves’ fresh flavour to stand out.

Salad greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.8g

· 1% DV

Protein

1.5g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 59% · Protein 32% · Fat 9%

Salad greens Vitamins & Minerals

Vitamins

Vitamin K

140µg · 117% DV

Vitamin A

370µg · 41% DV

Vitamin C

18mg · 20% DV

Folate

73µg · 18% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

194mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Salad greens?

Nutrient density

Very high

80/ 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

49/ 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

Low

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

How to Burn Off Salad greens

To burn the 17 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 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

0.06g

⚖️

Omega 6:3 ratio 0.5:1

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

Compare Salad greens

🥗vs🍅

Salad greens vs Tomato1 kcal fewer per 100 g

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Salad greens vs Mixed Green Salad1 kcal fewer per 100 g

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Salad greens vs Red Pepper14 kcal fewer per 100 g

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Salad greens vs Boiled Beetroot27 kcal fewer per 100 g

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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

Frequently Asked Questions About Salad greens

What counts as salad greens?

Salad greens are leafy vegetables commonly eaten raw, such as lettuce, arugula, spinach, watercress, and endive. A bag or bowl may contain one kind or a mix of mild, crisp leaves and more peppery or bitter greens.

How should you wash salad greens?

Separate the leaves and rinse salad greens under cool running water, rubbing gently to remove soil tucked into folds. Dry them well in a salad spinner or with a clean towel; wet leaves dilute dressing and make a salad soggy.

Do prewashed salad greens need washing again?

No, salad greens labeled ready to eat or triple-washed do not need another rinse. Rewashing can expose them to germs from the sink or hands. If the package says the leaves are unwashed, rinse and dry them before serving.

How do you store salad greens so they last longer?

Store salad greens in the refrigerator in a clean container lined with a dry paper towel. Keep the leaves as dry as possible and replace the towel if it becomes damp. Remove damaged leaves, which can speed up spoilage in the rest.

How can you tell if salad greens have gone bad?

Discard salad greens that feel slimy, smell sour or unpleasant, or have widespread dark, mushy patches. A few wilted leaves can be removed, but rinsing will not make spoiled greens safe or fresh again.

Why do salad greens taste bitter?

Some salad greens, including arugula, endive, and mature leaves, naturally taste bitter. Heat and age can make bitterness more noticeable. Balance the flavor by mixing them with milder lettuce and adding a bright or slightly sweet dressing.

Can you cook salad greens?

Yes, many salad greens can be cooked, although tender lettuce is usually best raw. Quickly sauté sturdier leaves or stir them into soups, eggs, or pasta near the end of cooking so they soften without turning overly limp.

Can wilted salad greens be revived?

Yes, mildly wilted salad greens can often regain some crispness after a brief soak in cold water. Dry them thoroughly before serving. Do not use leaves that are slimy, foul-smelling, or visibly rotting.

Can you freeze salad greens?

You can freeze salad greens for cooked dishes, but they will not keep their fresh, crisp texture after thawing. Wash and dry the leaves, then freeze them in a sealed bag and add them straight to soups or sauces while frozen.

Are the stems of salad greens edible?

Yes, the tender stems of salad greens such as lettuce and arugula are edible. Include them if they are crisp and not too fibrous; remove thicker, woody ends for a more pleasant texture. Wash stems carefully, as soil can collect near their base.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026