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Mixed greens Calories
Low-calorie leafy green mix rich in fiber and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed greens (30 g) has 6 calories. That works out to 20 calories per 100 g. It contains 1.1 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 66 µg of Vitamin K covers 55% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed greens Nutrition Facts
Selected: 1 cup (chopped) · 30 g
6
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 31% · Fat 12%
Mixed greens nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.6 g | 1% |
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 Chopped Mixed greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 6 kcal |
| 1 piece (whole) | 15 g | 3 kcal |
| 1 cup (shredded) | 20 g | 4 kcal |
| 1 serving (small) | 50 g | 10 kcal |
| 2 cup (chopped) | 60 g | 12 kcal |
| 1 serving (medium) | 85 g | 17 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (large) | 120 g | 24 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Mixed greens
What are mixed greens?
Mixed greens are a blend of edible leafy vegetables rather than one fixed plant. The mix can include tender leaves such as lettuce, spinach, arugula, or chard, so its flavor and texture vary by blend.
How do you wash mixed greens?
Swish mixed greens gently in a bowl of cold water so grit sinks to the bottom, then lift the leaves out and discard the water. Repeat if needed, and dry the leaves well before storing or dressing them.
How long do mixed greens last in the fridge?
Mixed greens usually keep best for several days when refrigerated dry in a container lined with a paper towel. Remove damaged leaves and replace a damp towel; discard the greens if they become slimy or develop an unpleasant smell.
Can you eat mixed greens raw?
Yes, mixed greens are commonly eaten raw in salads and sandwiches. Wash them thoroughly first, since loose leaves can hold grit, and dry them so dressing clings instead of becoming watery.
Can mixed greens be cooked?
Yes, mixed greens can be cooked, though tender leaves wilt quickly. Add sturdier leaves to a pan first and the softer ones near the end; use the cooked blend in pasta, eggs, soups, or grain bowls.
Can you freeze mixed greens?
Yes, but thawed mixed greens become limp and are best reserved for cooked dishes rather than salads. Wash and dry them thoroughly, freeze in portions, and add them straight to soups or sautés without thawing.
Why do mixed greens taste bitter?
Some leaves in mixed greens, especially arugula and mature leafy vegetables, naturally taste peppery or bitter. That flavor can become more noticeable as leaves age; sliminess or an off smell, rather than bitterness alone, signals spoilage.
How do you keep mixed greens from getting soggy in a salad?
Dry mixed greens thoroughly after washing and add dressing just before serving. Excess water dilutes the dressing and softens the leaves, while a salad spinner or clean towel helps remove moisture without bruising them.
Can mixed greens replace lettuce in a sandwich?
Yes, mixed greens can replace lettuce in a sandwich, adding a more varied flavor and texture. Choose larger, sturdier leaves for easier handling, and pat them dry so the bread does not become wet.
Can you put mixed greens in a smoothie?
Yes, mixed greens blend well into smoothies, especially when paired with fruit and a liquid base. Start with tender leaves for a milder taste, and blend until no leafy pieces remain.
Mixed greens Vitamins & Minerals
Vitamins
Vitamin K
66µg · 55% DV
Vitamin A
111µg · 12% DV
Vitamin C
5.4mg · 6% DV
Folate
22.5µg · 6% DV
Minerals
Manganese
0.1mg · 4% DV
Iron
0.48mg · 3% DV
Potassium ⭐
87mg · 3% DV
Calcium
26mg · 3% DV
Sodium
11mg · 0% DV
Mixed greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed greens
To burn the 6 calories in 1 cup (chopped) (30 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 Mixed greens?
Mixed greens bring together tender small leaves and larger, ruffled ones; the exact mix can vary with the season and supplier. They are usually eaten raw, most often as the base of a salad, though sturdy leaves can also be folded into sandwiches or added to a cooked dish just before serving.
Their flavour is fresh and mild overall, with some leaves adding a peppery or slightly bitter note. A blend of soft and crisp textures makes them an easy match for tomatoes, grains, eggs or beans. Mixed greens are mostly water, with fibre, and are low in calories. For a more filling meal, add a source of protein and a simple dressing; dry the leaves well after washing so the dressing clings rather than pools.
How Nutritious Is Mixed 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 Mixed 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 Mixed greens Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed greens Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.