Mixed field greens

Vegetable

Item Rating: 87/100

1 serving (85 grams) contains 25 calories, 2.0 grams of protein, 0.5 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (56.7g)

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		20 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		133.3 mg	2%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 2 cal (14.4%)

Protein: 5 cal (27.8%)

Carbs: 10 cal (57.8%)

About Mixed field greens

Mixed field greens refer to a blend of various leafy greens, such as arugula, spinach, kale, romaine, and others, depending on the mix. Popular in salads and other dishes across a variety of cuisines, particularly Mediterranean and Western cuisines, these greens are valued for their crisp texture and nutrient density. Field greens are low in calories and rich in vitamins A, C, and K, folate, and dietary fiber. They also contain antioxidants like lutein and beta-carotene and are a good source of essential minerals such as potassium and magnesium. This mix serves as a versatile base for meals while supporting a nutrient-dense dietary pattern.

Health Benefits

• Supports vision health due to high levels of lutein and beta-carotene found in greens like spinach and kale.
• Promotes heart health as they provide potassium, which helps regulate blood pressure levels.
• Boosts bone health thanks to an excellent content of vitamin K, which is crucial for calcium metabolism.
• Aids digestion by providing dietary fiber, which helps maintain a healthy gut and prevents constipation.
• Enhances immune system function with vitamin C, found in many of the greens in the mix.

Dietary Considerations

Allergens: Contains None typically, but cross-contamination with allergens like nuts or cheese can occur in pre-packaged mixes

Suitable for: Vegetarian, vegan, gluten-free, paleo, low-calorie diets

Not suitable for: Individuals with specific greens sensitivities (e.g., arugula allergy)

Selection and Storage

Store mixed field greens in a sealed container or plastic bag in the refrigerator’s crisper drawer. To maintain freshness, keep them dry by adding a piece of paper towel to absorb moisture.

Common Questions About Mixed field greens Nutrition

What is the nutritional content of mixed field greens?

Mixed field greens are very low in calories, typically containing about 20 calories per 2-cup serving. They are not high in protein, offering around 2 grams per serving, but they are an excellent source of vitamins A and C, as well as some folate and potassium.

Can I eat mixed field greens on a keto diet?

Yes, mixed field greens are keto-friendly as they are extremely low in carbohydrates, with only about 3-4 grams of total carbs and 1-2 grams of net carbs per 2-cup serving. They make an excellent low-carb base for salads or side dishes on a ketogenic diet.

What are the health benefits of mixed field greens?

Mixed field greens are rich in antioxidants, fiber, and vitamins, which can help support immune function, promote healthy digestion, and reduce inflammation. Their high water content also makes them hydrating and beneficial for weight management.

How much mixed field greens should I eat per serving?

A standard serving size of mixed field greens is 2 cups, which is roughly 85 grams. This amount provides a good base for a salad and contributes to daily vegetable intake, which is recommended at 2.5 to 3 cups of vegetables per day for most adults.

How do mixed field greens compare to romaine lettuce or spinach?

Mixed field greens are typically a blend of several leafy greens, providing a broader range of flavors and nutrients compared to single greens like romaine lettuce or spinach. While they are not as high in iron or calcium as spinach, their diversity ensures a mix of various vitamins and phytonutrients.

Data Sources & Scientific References