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Vegetable leaf Calories
Various vegetable leaves, low calorie, high in fiber and vitamins
CALORIES
GI
POTASSIUM
FIBER
Vegetable leaf Nutrition Facts
Selected: 100 g
28
KCAL / 100G
Carbs
4.2g
· 58%
Protein
2.2g
· 30%
Fat
0.4g
· 12%
Fiber
2.8g
Vegetable leaf Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
370µg · 41% DV
Vitamin C
35mg · 39% DV
Folate
110µg · 28% DV
Minerals
Manganese
1mg · 43% DV
Calcium
120mg · 12% DV
Magnesium
50mg · 12% DV
Iron
2mg · 11% DV
Vegetable leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetable leaf 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 Vegetable leaf Contain Allergens?
No known major allergens
Which Diets Is Vegetable leaf 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
Vegetable leaf Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Vegetable leaf
Vegetable leaf — Frequently Asked Questions
Is it better to eat vegetable leaves raw or cooked?
Both can fit a healthy diet. Raw leaves may retain more delicate vitamins and crunch, while light cooking can make them easier to digest and easier to eat in larger amounts.
What is the best way to cook vegetable leaves without losing too much nutrition?
Quick steaming or sautéing with very little water is usually a good approach. Prolonged boiling can increase the loss of some water-soluble vitamins.
Why do vegetable leaves sometimes taste bitter or feel tough?
Bitterness and texture depend on the plant type, maturity, and storage. Older leaves are often more fibrous, and pairing them with lemon, yogurt, or a brief cook can soften the flavor.
How should vegetable leaves be stored in the fridge?
Store them unwashed or very dry, wrapped with a paper towel in a container or bag. Excess moisture speeds spoilage, so washing before storage is only helpful if they are dried thoroughly.
Can vegetable leaves be frozen?
Yes, many leafy vegetables freeze well after a quick blanching and cooling step. Once thawed, they are usually better for soups, sautés, or cooked dishes than for fresh salads.
Are vegetable leaves a good source of iron?
Leafy vegetables can contribute iron, but plant iron is generally absorbed less efficiently than iron from animal foods. Eating them with vitamin C-rich foods like lemon, tomatoes, or peppers can help absorption.
What pairs well with vegetable leaves, and does it change anything nutritionally?
They pair well with olive oil, yogurt, legumes, eggs, grains, and lemon. A little fat can help the body use fat-soluble vitamins more effectively, and adding protein or grains can make the meal more filling.
Are vegetable leaves good before or after a workout?
On their own, they are usually too light for pre-workout fuel. Before exercise, combine them with a carb source; after exercise, pair them with protein for a more balanced recovery meal.
Can you eat vegetable leaves at night?
Yes, most people can eat them in the evening without any issue. If you have a sensitive stomach, very large raw portions may cause bloating, so lightly cooking them may feel gentler.
Who should be careful with vegetable leaves?
They are generally safe, but people with a history of kidney stones may need to watch high-oxalate leafy varieties. People taking blood thinners should also keep their intake of vitamin K-rich leaves consistent and discuss major diet changes with a clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.