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 |
16.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.7 mg | 0% | |
| Total Carbohydrates | 2.7 g | 0% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 0.7 g | ||
| protein | 1.3 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 33.3 mg | 2% | |
| Iron | 1 mg | 5% | |
| Potassium | 160 mg | 3% | |
* 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 Mix greens
Mixed greens typically include a variety of leafy vegetables such as spinach, kale, arugula, and chard, among others. These greens are a staple in many cuisines worldwide, valued for their light, crisp texture and versatility in dishes like salads, wraps, and sautés. Mixed greens are nutrient-dense and low in calories, offering an abundant source of essential vitamins and minerals, including vitamin K, vitamin A, folate, and calcium. They are also rich in dietary fiber and contain antioxidants such as beta-carotene and lutein, which contribute to overall health and well-being. As a fresh, whole food, mixed greens are an excellent choice for a nutrient-packed addition to meals, aiding in the promotion of balanced nutrition.
Health Benefits
- Supports bone health due to high levels of vitamin K (up to 200% of the daily recommended intake per cup).
- Promotes healthy vision with carotenoids like lutein and beta-carotene found in leafy greens such as spinach and kale.
- Enhances digestion with the dietary fiber content, aiding in regular bowel movements and gut health.
- Provides antioxidants to fight oxidative stress and reduce inflammation, potentially lowering chronic disease risk.
- Aids in red blood cell production due to the presence of folate and iron in greens like spinach.
Dietary Considerations
Selection and Storage
Store mixed greens in a sealed container or plastic bag in the refrigerator, preferably in the crisper drawer, to maintain freshness. Wash thoroughly before use and dry completely to prevent spoilage.
Common Questions About Mix greens Nutrition
Are mixed greens high in protein?
Mixed greens are not a significant source of protein; a 2-cup serving typically contains around 1-2 grams of protein. While they are not protein-rich, they are packed with essential vitamins and minerals.
Can I eat mixed greens on a keto diet?
Yes, mixed greens are an excellent choice for a keto diet. They are very low in carbs, with only about 2-3 grams of net carbohydrates per 2-cup serving, making them a great nutrient-dense, low-carb option.
What are the health benefits of eating mixed greens?
Mixed greens are rich in vitamins A, C, and K, as well as folate, iron, and fiber. They support digestive health and provide antioxidants that help reduce inflammation and support overall well-being.
How much mixed greens should I eat per serving?
A standard serving size of mixed greens is about 2 cups, which is only around 15-20 calories. You can easily incorporate multiple servings into your meals without adding significant calories.
How do mixed greens compare to spinach or kale?
Mixed greens often combine various leafy greens such as spinach, arugula, and lettuce, providing a balance of flavors and nutrients. Kale and spinach individually contain higher concentrations of certain nutrients like vitamins A and K, but mixed greens offer variety and are less bitter, making them more versatile for daily meals.
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.
