1 serving (85 grams) contains 25 calories, 2.0 grams of protein, 0.5 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
69.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69.4 mg | 3% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 5.6 g | 20% | |
| Sugars | 2.8 g | ||
| protein | 5.6 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 277.8 mg | 21% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 555.6 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chopped greens
Chopped greens refer to leafy vegetables such as spinach, kale, chard, collards, or mixed green varieties that are sliced into manageable pieces for consumption. These vegetables are staples in numerous cuisines worldwide, including Mediterranean, South Asian, and Southern American cooking. Known for their dense nutritional profile, chopped greens are rich in vitamins A, C, and K, alongside vital minerals such as iron, calcium, and potassium. High in fiber and low in calories, they are a versatile component in salads, sautés, soups, and smoothies. Their nutrient-dense composition supports optimal health and makes them an excellent choice for balanced diets.
Health Benefits
- Rich in Vitamin K, which is essential for blood clotting and bone health.
- Contains iron, which supports oxygen transport and prevents anemia.
- High levels of Vitamin C improve immune function and aid in collagen synthesis.
- Loaded with dietary fiber, promoting healthy digestion and reducing cholesterol levels.
- Supplies antioxidants like beta-carotene, which combat oxidative stress and promote eye health.
Dietary Considerations
Selection and Storage
Chopped greens should be stored in an airtight container or resealable bag in the refrigerator for up to 3-5 days. Avoid washing until ready to use to prevent excess moisture from spoiling the leaves.
Common Questions About Chopped greens Nutrition
Are chopped greens high in protein?
Chopped greens, such as kale, spinach, or Swiss chard, are not particularly high in protein. On average, one cup of raw chopped greens contains about 1-3 grams of protein. They are more renowned for their vitamin and mineral content rather than being a significant protein source.
Can I eat chopped greens on a keto diet?
Yes, chopped greens are an excellent choice for a keto diet. They are very low in carbs, typically containing only 1-2 grams of net carbohydrates per cup, and are packed with essential vitamins and minerals, making them a nutrient-dense option for keto-friendly meals.
What are the health benefits of eating chopped greens?
Chopped greens are rich in vitamins A, C, and K, as well as folate, iron, and calcium. They provide antioxidants that may help reduce inflammation and support heart health. Additionally, their high fiber content aids digestion and helps maintain stable blood sugar levels. However, those on blood-thinning medications should monitor their intake of vitamin K-rich greens.
How much chopped greens should I eat per serving?
For adults, one serving of vegetables is typically considered to be one cup of raw leafy greens or half a cup of cooked greens. The USDA recommends about 2-3 cups of vegetables per day, so incorporating chopped greens into salads, smoothies, or as a side dish is a great way to meet these goals.
How do chopped greens compare to whole greens for cooking?
Chopped greens cook faster and are more evenly distributed in dishes like soups, stir-fries, or salads compared to whole greens. Nutritionally, there is no difference between chopped and whole greens, but pre-chopped greens may lose some nutrients if stored for long periods. It’s best to use them promptly to retain their nutritional value.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
