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Fresh greens Calories
Mixed fresh greens eaten raw; rich in vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Fresh greens Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.5g
· 56%
Protein
2.1g
· 33%
Fat
0.3g
· 11%
Fiber
2.2g
Fresh greens Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
380µg · 42% DV
Vitamin C
35mg · 39% DV
Folate
110µg · 28% DV
Minerals
Manganese
1mg · 43% DV
Iron
2mg · 11% DV
Potassium ⭐
330mg · 10% DV
Calcium
90mg · 9% DV
Fresh greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh 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 Fresh greens Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh greens Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh greens
Fresh greens — Frequently Asked Questions
Does washing fresh greens reduce their nutritional value?
A quick rinse under cool running water keeps nutrient loss minimal. Avoid soaking chopped leaves for long periods, as this can increase the loss of water-soluble vitamins.
What is the best way to keep fresh greens crisp?
Store unwashed greens in the refrigerator, loosely wrapped with paper towel in a breathable container or bag. If they have been washed, dry them thoroughly first because excess moisture speeds spoilage.
Can fresh salad greens be frozen?
They can be frozen, but they will become soft and wilted after thawing. Frozen greens are better used in soups, omelettes, sauces, or cooked dishes than in raw salads.
Should fresh greens be chopped ahead of time?
For the best texture and flavor, chop them shortly before serving. Pre-cut leaves wilt faster, may darken, and lose their fresh aroma more quickly.
How can you make fresh greens taste less bitter?
Use them while they are fresh and balance stronger leaves with lemon, olive oil, yogurt, or naturally sweet vegetables such as tomato. Leaves that are old or left in warm conditions often taste more bitter.
What foods pair well with fresh greens?
Lemon and olive oil complement their fresh flavor, while eggs, cheese, yogurt, legumes, or fish can turn them into a more filling meal. Vitamin C-rich additions such as lemon or peppers can also support absorption of iron from plant foods.
Is it better to eat fresh greens before a meal or with it?
Fresh greens work well as a starter or alongside the main meal. Their fiber can help make a meal feel more satisfying, though very large raw servings may be uncomfortable for people with sensitive digestion.
Can eating fresh greens at night cause digestive discomfort?
For most people, eating them in the evening is fine. However, raw vegetables can worsen bloating, gas, or reflux in some people, so a large portion close to bedtime may not be ideal.
Do fresh greens need to be washed every time?
Yes, follow the package instructions for pre-washed products and rinse loose or unpackaged greens carefully under running water. This matters especially when they are eaten raw, as soil and microbes may be present.
Should people taking blood thinners be careful with fresh greens?
Dark leafy greens may contain vitamin K, which can affect medicines such as warfarin. Rather than avoiding them completely, keep intake reasonably consistent and follow advice from your clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.