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Sauteed Greens Calories
Mixed green vegetables, sautéed in olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sauteed Greens (90 g) has 59 calories. That works out to 65 calories per 100 g. It contains 5.9 g of carbs, 2 g of protein, 3.3 g of fat and 2.5 g of fiber. Its 189 µg of Vitamin K covers 158% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed Greens Nutrition Facts
Selected: 1 cup (medium) · 90 g
59
KCAL / 90G
Carbs
5.9g
· 2% DV
Protein
2g
· 4% DV
Fat
3.3g
· 4% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 13% · Fat 49%
Sauteed Greens nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Sauteed Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 59 kcal |
| ½ cup (small) | 45 g | 29 kcal |
| 1 piece (small) | 60 g | 39 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (large) | 120 g | 78 kcal |
| 1.5 cup (large) | 135 g | 88 kcal |
| 2 cup (extra large) | 180 g | 117 kcal |
| 1 bottle (jumbo) | 200 g | 130 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Sauteed Greens
What vegetables are best for sauteed greens?
Leafy greens such as spinach, kale, chard and collards work well in sauteed greens, as do green vegetables like broccoli and green beans. Combine vegetables with similar cooking times, or add firmer ones to the pan first.
How do you make sauteed greens?
Sauteed greens are made by briefly cooking greens in olive oil in a hot pan. Dry the vegetables well, avoid crowding the pan, and stir as they cook; add delicate leaves later than firmer vegetables.
Why are my sauteed greens soggy?
Sauteed greens turn soggy when the vegetables are wet, the pan is overcrowded, or they cook for too long. Dry them thoroughly and cook in batches so moisture can evaporate instead of steaming the greens.
How do you keep sauteed greens bright green?
Keep sauteed greens bright by cooking them quickly over fairly high heat and leaving the pan uncovered. Add tender leaves toward the end, since they wilt much faster than broccoli, green beans, or other firm vegetables.
What should you season sauteed greens with?
Garlic, black pepper, chili flakes, and lemon all work well with sauteed greens. Add garlic near the end so it does not burn, and finish with lemon juice after taking the pan off the heat.
How do you make sauteed greens less bitter?
A squeeze of lemon or a splash of vinegar can balance the bitterness of sauteed greens. If using particularly robust leaves such as kale or collards, remove tough stems and cook them until tender before adding delicate greens.
Can you add eggs to sauteed greens?
Yes, sauteed greens pair well with eggs for breakfast or a quick meal. Cook off excess liquid from the vegetables first, then serve them with fried eggs or fold them into an omelet.
What do you serve with sauteed greens?
Sauteed greens go well with rice, pasta, potatoes, beans, fish, or roasted chicken. They also make a useful side for grain bowls; a squeeze of lemon helps bring the vegetables and main dish together.
How long do sauteed greens last in the fridge?
Sauteed greens keep in a covered container in the refrigerator for about 3–4 days. Refrigerate them promptly after cooking, then reheat briefly in a skillet to avoid making the vegetables overly soft.
Can you freeze sauteed greens?
Yes, sauteed greens can be frozen, though they may be softer after thawing. Cool them first, pack them in an airtight freezer container, and thaw in the refrigerator before reheating.
Sauteed Greens Vitamins & Minerals
Vitamins
Vitamin K
189µg · 158% DV
Vitamin A
288µg · 32% DV
Vitamin C
19.8mg · 22% DV
Folate
63µg · 16% DV
Minerals
Manganese
0.3mg · 13% DV
Potassium ⭐
306mg · 9% DV
Calcium
86mg · 9% DV
Copper
0.07mg · 8% DV
Sodium
99mg · 4% DV
Sauteed Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Greens
To burn the 59 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sauteed Greens?
Sauteed Greens are a simple dish of green vegetables cooked briefly in olive oil. The particular greens can vary with the season and what is available, and the preparation is common in many home kitchens rather than belonging to one specific place. A quick sauté softens the vegetables while leaving some colour and bite.
Serve them as a side with fish, eggs, grains or beans, or add them to a larger meal for an easy vegetable portion. They are mostly vegetables, with fibre and a modest amount of energy: 100 g provides 65 calories and 2.8 g of fibre. A squeeze of lemon or a little garlic can complement the flavour; for a lighter result, use just enough oil to coat the pan and avoid overcooking the greens.
How Nutritious Is Sauteed Greens?
Nutrient density
Very high
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
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.
Is Sauteed Greens Processed?
NOVA 2
Minimally Processed
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 Sauteed Greens Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed Greens Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.