1 serving (100 grams) contains 150 calories, 3.0 grams of protein, 10.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
357.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 476.2 mg | 10% | |
* 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 Fried greens
Fried greens are a type of dish made by pan-frying leafy green vegetables such as kale, collard greens, spinach, or mustard greens. These dishes are popular across various cuisines, including Southern American, Asian, and Mediterranean. Frying greens often involves using olive oil, butter, or other fats, and may include seasonings like garlic, onion, or spices to enhance flavor. Nutritionally, leafy greens are low in calories but rich in dietary fiber, vitamins A, C, and K, as well as folate, calcium, and iron. The frying method can slightly reduce water-soluble vitamins like vitamin C but can enhance fat-soluble nutrient absorption, such as vitamin K, when cooked with fats.
Health Benefits
- Rich in vitamin K, which supports bone health and proper blood clotting, with one cup of cooked kale providing over 100% of the daily recommended intake.
- Provides dietary fiber that aids in digestion and promotes gut health, with about 3-5 grams of fiber per cooked serving depending on the green used.
- Contains vitamin A, which supports eye health and immune function, with spinach offering around 5700 IU per cooked cup.
- Source of plant-based iron, particularly in dark leafy greens like spinach, with approximately 4 mg per cooked cup, helping in red blood cell production.
- Frying in healthy fats like olive oil can improve the absorption of fat-soluble vitamins, enhancing overall nutrient availability.
Dietary Considerations
Selection and Storage
Store fresh greens in the refrigerator, loosely wrapped in a plastic or mesh bag to retain moisture for up to 5 days. Cooked greens should be refrigerated and consumed within 3-4 days.
Common Questions About Fried greens Nutrition
Are fried greens high in protein?
Fried greens typically contain very little protein, averaging around 1-2 grams per cup, depending on the type of greens. Their main nutritional offering comes from vitamins and minerals such as Vitamin A, Vitamin C, and potassium rather than protein.
Can I eat fried greens on a keto diet?
Yes, fried greens can fit into a keto diet, as they are generally low in carbohydrates. For example, a cup of fried kale or spinach has about 1-2 grams of net carbs, making them a suitable choice if prepared with keto-friendly oils like coconut oil or olive oil.
What are the health benefits and concerns of fried greens?
Fried greens can offer essential nutrients like antioxidants, Vitamin K, and fiber, which support heart health and digestion. However, frying often adds extra calories and fats, especially with oils high in saturated fats. It's best to use healthy oils and avoid over-seasoning with salt to keep them nutritious.
What is a recommended portion size for fried greens?
A recommended serving size of fried greens is around 1 cup, which provides a good balance of nutrients while keeping calories under control (approximately 50-100 calories per serving, depending on preparation). Larger portions might quickly increase fat and calorie intake.
How do fried greens compare to steamed or raw greens?
Fried greens generally have fewer water-soluble nutrients like Vitamin C compared to raw or steamed greens due to heat exposure. They tend to be higher in calories and fat due to added oil, while raw and steamed greens retain their natural nutritional profile and are lower in calories.
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.
