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Greens (raw) Calories
Rich in vitamins and minerals, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Greens (raw) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 54%
Protein
2.2g
· 33%
Fat
0.4g
· 13%
Fiber
2.1g
Greens (raw) Vitamins & Minerals
Vitamins
Vitamin K
315µg · 263% DV
Vitamin A
469µg · 52% DV
Vitamin C
35mg · 39% DV
Folate
140µg · 35% DV
Minerals
Manganese
1mg · 43% DV
Iron
3mg · 17% DV
Magnesium
57mg · 14% DV
Calcium
120mg · 12% DV
Greens (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Greens (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Greens (raw) 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
Greens (raw) Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greens (raw)
Greens (raw) — Frequently Asked Questions
Does washing raw greens remove much of their nutrition?
Proper washing does not meaningfully reduce their nutrition; it mainly removes dirt, grit, and potential microbes. It is better to rinse briefly and dry well than to soak them for a long time.
Why do raw greens sometimes taste bitter or tough?
Bitterness and toughness depend on the variety, season, and maturity of the leaves. Lemon juice, olive oil, and a short resting time can soften the texture and balance the flavor.
Is it okay to chop greens ahead of time?
Yes, but cut leaves wilt faster than whole ones. For the best texture, chop close to serving time, or store them in an airtight container if you need to prep ahead.
How do I keep raw greens fresh longer in the fridge?
Wash only if needed, dry them thoroughly, and store them with a paper towel in a sealed container or bag. Excess moisture is one of the main reasons greens spoil quickly.
Can raw greens be frozen?
They can, but they usually lose their crisp texture after thawing. Frozen greens are better used in soups, smoothies, or cooked dishes than in salads.
Is it better to eat greens alone or with some fat?
Eating greens with a meal that includes some fat can help your body use certain fat-soluble vitamins more effectively. Olive oil, avocado, seeds, or yogurt-based additions are practical pairings.
Are raw greens better before or after a workout?
A very large raw salad before exercise can feel heavy for some people because of its volume and fiber. After training, greens fit well alongside a meal that also includes protein and carbohydrate.
Can eating raw greens at night cause bloating?
For some people, large portions of raw vegetables in the evening can increase gas or bloating. Smaller portions, more tender leaves, or lightly cooked greens may be easier to tolerate.
Do raw greens help with iron deficiency?
Greens can contribute iron, but they are not usually a complete solution on their own. Pairing them with a vitamin C source may help absorption, while significant deficiency needs medical advice.
Who should be more careful with raw greens?
People with weakened immune systems, older adults, and pregnant people should be especially careful about thorough washing because raw produce can carry microbes. People taking blood thinners may also need to keep intake of vitamin K-rich leafy greens consistent and discuss changes with their clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.