1 serving (100 grams) contains 35 calories, 2.5 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
83.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 71.4 mg | 3% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 4.8 g | ||
| protein | 6.0 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 714.3 mg | 15% | |
* 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 Green vegetables
Green vegetables such as spinach, kale, broccoli, and green beans are staples in various cuisines around the world, including Mediterranean, Asian, and Western diets. These vegetables are known for their vibrant green color due to the presence of chlorophyll. They typically contain a wide array of essential nutrients, including vitamins (like A, C, and K), minerals (such as iron, magnesium, and potassium), dietary fiber, and antioxidants. Low in calories and rich in water content, green vegetables are celebrated for promoting overall health and are a cornerstone of balanced diets.
Health Benefits
- Rich in vitamin K, which supports strong bones and blood clotting.
- High in vitamin C, contributing to a healthy immune system and skin health.
- Contain dietary fiber, which aids digestion and promotes gut health.
- Provide antioxidants like lutein and zeaxanthin, which support eye health and reduce oxidative stress.
- Contain potassium, which helps maintain healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store green vegetables in the refrigerator in a breathable bag or container to maintain freshness. Wash thoroughly before consumption.
Common Questions About Green vegetables Nutrition
Are green vegetables high in protein?
Green vegetables are not considered a high-protein food, but they do contain small amounts of protein. For example, spinach provides about 2.9 grams of protein per 100 grams, while broccoli contains approximately 2.6 grams of protein in the same serving size.
Can green vegetables be eaten on a keto diet?
Yes, most green vegetables are keto-friendly because they are low in carbohydrates. Leafy greens like spinach, kale, and swiss chard typically contain less than 4 grams of net carbs per cup, making them a great choice for keto diets.
What are the health benefits of eating green vegetables?
Green vegetables are rich in vitamins like A, C, and K, as well as minerals like iron, calcium, and potassium. They are also high in dietary fiber and antioxidants, which support digestion, reduce inflammation, and improve overall heart and immune health.
What is the recommended serving size for green vegetables?
The recommended serving size for green vegetables is generally about 1 cup of raw leafy greens or half a cup of cooked vegetables per meal. Adults should aim for at least 2 to 3 cups of vegetables daily, including a variety of green options.
How do green vegetables compare to other types of vegetables?
Compared to starchy vegetables like potatoes, green vegetables are typically lower in calories and carbohydrates. They are often higher in vitamins and antioxidants than many other vegetables, but they may provide less energy and fewer calories, making them ideal for weight management and nutrient-dense diets.
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.
- Iron Overload and Health ImplicationsNIH Office of Dietary SupplementsDiscusses the key nutrient iron, commonly found in dark green vegetables like spinach, and its health implications including absorption from plant sources.
- Vegetables, including leafy greens: Nutritional roles in disease preventionAmerican Journal of Clinical NutritionThis peer-reviewed article reviews evidence of green vegetables' roles in chronic disease prevention, emphasizing nutrients like fiber and vitamins.
- Make half your plate fruits and vegetablesDietary Guidelines for AmericansThis section emphasizes the importance of incorporating green vegetables into diets for balanced nutrition and disease prevention.
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.
