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Wild greens Calories
Fiber-rich wild leafy greens with high micronutrient density
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Wild greens (40 g) has 13 calories. That works out to 32 calories per 100 g. It contains 2 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 124 µg of Vitamin K covers 103% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild greens Nutrition Facts
Selected: 1 cup (chopped) · 40 g
13
KCAL / 40G
Carbs
2g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 31% · Fat 13%
Wild greens nutrition facts table · 1 cup (chopped) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1.1 g | 2% |
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 Wild greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 40 g | 13 kcal |
| 1 piece (whole) | 15 g | 5 kcal |
| 1 serving (small) | 70 g | 22 kcal |
| 2 cup (chopped) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 120 g | 38 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Wild greens
Are wild greens safe to eat?
Wild greens are safe only when you can identify the exact species with confidence. Some poisonous plants resemble edible greens, so never eat an unidentified plant; avoid picking near roads, polluted water, or areas treated with chemicals.
How do you identify edible wild greens?
Identify wild greens using several features, including leaves, stems, flowers, scent, and habitat—not a photo or leaf shape alone. Compare the plant with a reliable regional field guide or ask a knowledgeable expert before eating it.
How do you cook wild greens?
Cook wild greens by sautéing them, adding them to soups or omelets, or using them as a filling. Tougher leaves often benefit from brief blanching first, while tender greens can go straight into a pan with oil and aromatics.
Can you eat wild greens raw?
Yes, some wild greens can be eaten raw once their identity is certain and they have been washed thoroughly. Others are too bitter, tough, or irritating when uncooked, so cooking is the safer choice when a species is typically prepared that way.
What are some common edible wild greens?
Common edible wild greens include dandelion leaves, chickweed, lamb's quarters, purslane, and nettles, though availability varies by region. Common names can refer to different plants, so confirm the botanical identity before collecting or eating any of them.
How do you wash wild greens?
Remove damaged leaves and gritty stems, then rinse wild greens thoroughly under running water, separating the leaves so soil can wash away. If they are especially sandy, swish them in a bowl of clean water and rinse again; discard the dirty water.
When is the best time to harvest wild greens?
Many wild greens are most tender in spring, before flowering, but the best season depends on the species and local climate. Harvest only where collection is allowed, and leave enough plants behind for wildlife and regrowth.
How do you store wild greens?
Store wild greens unwashed in the refrigerator, loosely wrapped in a dry towel or paper, and wash them just before use. Moisture trapped around the leaves speeds spoilage, so remove wilted leaves and keep the greens dry.
How do you reduce the bitterness of wild greens?
Blanching bitter wild greens briefly and discarding the cooking water can mellow their flavor. You can also sauté them with onion or garlic; younger leaves are often less bitter than mature ones, though taste varies by species.
Can you freeze wild greens?
Yes, wild greens freeze well for cooked dishes, although they usually become soft after thawing. Wash and trim them, blanch briefly, cool and drain thoroughly, then freeze in portions for soups, sautés, or fillings.
Wild greens Vitamins & Minerals
Vitamins
Vitamin K
124µg · 103% DV
Vitamin A
152µg · 17% DV
Vitamin C
11.2mg · 12% DV
Folate
38µg · 10% DV
Minerals
Manganese
0.25mg · 11% DV
Iron
1.08mg · 6% DV
Copper
0.05mg · 6% DV
Calcium
48mg · 5% DV
Potassium ⭐
136mg · 4% DV
Sodium
22mg · 1% DV
Wild greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild greens
To burn the 13 calories in 1 cup (chopped) (40 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 Wild greens?
Wild greens is a broad name for edible leaves and shoots gathered from uncultivated plants; the mix varies by region and season. It can include plants such as nettle, sorrel, dandelion and wild mustard, each with its own flavour and best use. In many places, people gather them locally, while greengrocers and farmers’ markets may also carry seasonal varieties.
Their flavour can be grassy, peppery, pleasantly bitter or tart. Add tender leaves to salads, or cook tougher ones into soups, stews, omelettes and simple sautés. Wild greens offer fibre and a range of micronutrients, while remaining relatively low in calories. If gathering your own, use only plants you can identify with confidence, wash them well, and start with a small amount in a familiar dish.
How Nutritious Is Wild 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 Wild 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 Wild greens Contain Allergens?
No known major allergens
Which Diets Is Wild 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
Wild greens Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.