1 cup (medium) of Seasonal greens (50 g) has 11 calories. That works out to 22 calories per 100 g. It contains 1.6 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 160 µg of Vitamin K covers 133% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Seasonal greens?

Seasonal greens is a loose mix of fresh leafy vegetables and herbs that changes with the harvest. It might include lettuce, rocket, parsley, watercress or other leaves available at the time, rather than one fixed recipe. The greens are usually eaten raw in salads, but tender leaves can also be stirred into soups, folded into omelettes or used as a fresh garnish.

Their flavours range from mild and crisp to peppery or pleasantly bitter, making them an easy counterpoint to richer foods. In many places they are served alongside everyday meals; in Turkey, similar greens often appear in salads with lemon and olive oil or as part of a breakfast spread. They provide fibre and a range of vitamins while remaining low in calories. Wash and dry the leaves well, then dress them just before serving to keep them crisp.

Seasonal greens Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

2.2g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

2.3g

· 8% DV

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

Calories come from: Carbs 53% · Protein 36% · Fat 11%

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Seasonal greens Vitamins & Minerals

Vitamins

Vitamin K

320µg · 267% DV

Vitamin A

550µg · 61% DV

Vitamin C

32mg · 36% DV

Folate

70µg · 18% DV

Minerals

Potassium ⭐

320mg · 9% DV

Calcium

90mg · 9% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Seasonal greens?

Nutrient density

Very high

92/ 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

53/ 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.

Seasonal 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 Seasonal 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 Seasonal 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 Seasonal 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 Seasonal 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

Seasonal 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 Seasonal greens

🥗vs🍅

Seasonal greens vs Tomato4 kcal more per 100 g

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Seasonal greens vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Seasonal greens vs Red Pepper9 kcal fewer per 100 g

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Seasonal greens vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Seasonal 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 Seasonal greens

What goes into seasonal greens?

Seasonal greens are a changing mix, not one fixed vegetable; the leaves may include lettuce, arugula, watercress, spinach, herbs, or other edible greens available locally. Check the individual leaves, since the mix can differ by season, shop, and region.

How do you wash seasonal greens properly?

Separate the leaves of seasonal greens and rinse them under cool running water, paying attention to folds and creases where grit collects. Dry them thoroughly in a salad spinner or with a clean towel; wet leaves wilt faster and dilute dressing.

How should you store seasonal greens so they stay fresh?

Store seasonal greens unwashed and dry in the refrigerator, loosely wrapped in a clean towel or placed in a container that allows some airflow. Remove damaged leaves first, and dry the greens completely if you have already washed them.

Can you freeze seasonal greens?

You can freeze seasonal greens for cooked dishes, but thawed leaves usually become limp and watery, so they are poor choices for salads. Wash and dry them well, chop if useful, and add them straight from the freezer to soups or sautés.

Can you cook seasonal greens, or should you eat them raw?

Seasonal greens can be eaten raw or cooked, depending on the leaves in the mix. Use tender leaves in salads, and sauté sturdier leaves or add them to soups; stir delicate leaves in near the end so they do not overcook.

Why do seasonal greens taste bitter?

Seasonal greens can taste bitter when the mix includes naturally sharp leaves such as arugula or watercress, or more mature leaves. Balance that flavor with lemon, a mild dressing, or sweeter salad ingredients rather than discarding an otherwise fresh mix.

How can you tell whether seasonal greens are fresh?

Fresh seasonal greens have leaves that look crisp and evenly colored, without sliminess, extensive yellowing, or a sour smell. Some variation in leaf size and shape is normal in a mixed bunch; avoid packs with crushed, wet leaves.

What dressing works best with seasonal greens?

A simple vinaigrette of olive oil and lemon juice or vinegar suits seasonal greens because it complements different leaves without hiding their flavors. Dress the greens just before serving, especially if the mix contains tender leaves that soften quickly.

Can you eat the stems in seasonal greens?

Yes, tender stems in seasonal greens are usually edible and can be chopped into salads or cooked with the leaves. Remove stems that are woody, tough, or stringy; they can make a mixed salad unpleasantly chewy.

How do you use seasonal greens in a salad without making it soggy?

Dry seasonal greens thoroughly and add dressing only just before serving to keep a salad from turning soggy. If adding juicy vegetables or salt, mix them in at the last moment as well; delicate leaves lose their crispness quickly once wet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026