1 serving (30 grams) contains 11 calories, 0.9 grams of protein, 0.3 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
48.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.3 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 206.7 mg | 8% | |
| Total Carbohydrates | 6.7 g | 2% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 1.0 g | ||
| protein | 3.9 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 305.5 mg | 23% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 392.6 mg | 8% | |
* 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 Greens
Greens, including varieties such as spinach, kale, and collard greens, have roots in diverse cuisines worldwide, from Mediterranean dishes to Southern U.S. staples. Known for their rich green color and versatile flavor, these leafy vegetables are nutritional powerhouses. They are low in calories (37 per cup), rich in fiber (4.2g), and provide essential vitamins like vitamin C (46.6mg) and minerals such as calcium (235mg) and iron (1.14mg). Typically consumed raw, sautéed, or steamed, greens are a staple in salads, soups, and side dishes.
Health Benefits
- Rich in vitamin C (46.6mg/cup), greens support a healthy immune system by aiding in white blood cell production.
- High calcium content (235mg/cup) promotes strong bones and may contribute to osteoporosis prevention.
- Packed with fiber (4.2g/cup), greens support digestive health and help regulate blood sugar levels.
- Contain iron (1.14mg/cup), which aids in oxygen transport and reduces the risk of anemia.
- Low calorie and nutrient-dense profile helps in weight management and overall well-being.
Dietary Considerations
Selection and Storage
Store greens in a sealed container or plastic bag in the refrigerator's crisper drawer and use within 3 to 5 days for maximum freshness. Wash thoroughly before consuming.
Common Questions About Greens Nutrition
Are greens high in protein?
Greens are not particularly high in protein but provide a decent amount. A 100-gram serving contains approximately 2.97 grams of protein, making them a good complementary source of plant-based protein in a balanced diet.
Can I eat greens on a keto diet?
Yes, greens are suitable for a keto diet due to their low carbohydrate content. With only 5.16 grams of carbs and 4.2 grams of fiber per 100 grams, their net carbs are just 0.96 grams, making them an excellent keto-friendly option.
What are the main health benefits of eating greens?
Greens are rich in vital nutrients, including dietary fiber, vitamins A, C, and K, and minerals like potassium and calcium. Their high fiber content supports digestion, while their low calorie count (37 per 100 grams) and antioxidant properties may promote heart health and reduce inflammation.
How much greens should I eat daily?
For optimal health, it is recommended to eat at least 1.5 to 2 cups of leafy greens daily. This portion size helps ensure you meet your daily intake of vitamins, minerals, and fiber while contributing to overall dietary balance.
How do greens compare to other vegetables like spinach or kale?
Greens are comparable to kale and spinach in terms of calorie count and richness in fiber and vitamins. However, spinach contains more iron and magnesium, while kale is higher in vitamin K. Greens tend to have a milder flavor, making them versatile in many recipes.
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.
- USDA FoodData - Greens DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsDetailed information on health benefits of vitamin C, a prominent nutrient in greens.
- Calcium Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsExplains calcium’s dietary importance and its availability in calcium-rich foods like greens.
- 2020-2025 Dietary Guidelines for Americans: VegetablesU.S. Department of Agriculture and U.S. Department of Health and Human ServicesGuidelines highlighting the importance of incorporating greens into a balanced diet.
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.
