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Greens Calories
Nutrient-rich, low-calorie leafy vegetables
CALORIES
GI
POTASSIUM
FIBER
Greens Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 56%
Protein
2.2g
· 34%
Fat
0.3g
· 10%
Fiber
2.1g
Greens Vitamins & Minerals
Vitamins
Vitamin K
387µg · 323% DV
Vitamin A
469µg · 52% DV
Folate
194µg · 49% DV
Vitamin C
28mg · 31% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
79mg · 19% DV
Iron
3mg · 17% DV
Potassium ⭐
558mg · 16% DV
Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Greens Contain Allergens?
No known major allergens
Which Diets Is 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
Greens Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greens
Greens — Frequently Asked Questions
How should greens be stored to stay fresh longer?
Keep them dry and refrigerated in a container or bag lined with paper towel. Excess moisture makes them spoil faster.
Can greens be frozen?
Yes, but after thawing they usually become soft, so they are better for soups, omelets, sautés, or smoothies than for salads. Washing and drying them well first helps.
Is it better to eat greens raw or cooked?
Both can fit a healthy diet; raw greens add crunch and volume, while lightly cooked greens may be easier for some people to digest. Rotating between both is a practical approach.
Does cooking greens ruin their nutrition?
Long, high-heat cooking can reduce some heat-sensitive vitamins. Quick steaming or brief sautéing is usually gentler.
What foods pair well with greens?
They work well with olive oil, avocado, yogurt, eggs, beans, fish, or cheese to make a meal more satisfying. Adding a fat source can also help with absorption of some fat-soluble compounds.
Why do greens sometimes cause bloating?
Their fiber and raw volume can bother some people, especially in large portions. Eating smaller amounts and chewing well often helps.
Are greens okay to eat at night?
Usually yes, but a very large raw salad late in the evening may feel heavy for people with sensitive digestion. In that case, a smaller portion or lightly cooked greens may be more comfortable.
Are greens better before or after a workout?
A very large, high-fiber salad right before training may not feel great during exercise. After training, greens can be a good side to a meal that also includes protein and carbohydrates.
Are all leafy greens basically the same?
No, spinach, arugula, lettuce, chard, and kale differ in taste, texture, and kitchen use. Variety is usually better than relying on just one type.
Who should be careful with greens?
People taking blood thinners may need to keep their intake of vitamin K-rich leafy greens consistent and follow medical advice. Unwashed greens can also carry food safety risks.
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Nutrition data compiled from USDA FoodData Central and scientific sources.