1 serving (35 grams) contains 6 calories, 0.6 grams of protein, 0.1 grams of fat, and 0.9 grams of carbohydrates.
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Nutrition Information
Calories |
6.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.4 mg | 0% | |
| Total Carbohydrates | 0.9 g | 0% | |
| Dietary Fiber | 0.4 g | 1% | |
| Sugars | 0.3 g | ||
| protein | 0.6 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 13.7 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 96.6 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
Source of Calories
About Mixed greens
Mixed greens typically consist of a combination of leafy vegetables, including spinach, arugula, kale, and chard, which are staples in many global cuisines, especially Mediterranean, Asian, and American dishes. Known for their low calorie content and high nutrient density, mixed greens are an excellent source of vitamins A, C, K, and folate, as well as minerals like iron, magnesium, and potassium. These vegetables are packed with dietary fiber and phytonutrients, making them a cornerstone of nutrient-rich diets. Mixed greens are versatile, often used raw in salads, sautéed as side dishes, or blended into smoothies, offering a convenient way to incorporate essential micronutrients into daily meals.
Health Benefits
- Rich in vitamin K, which supports healthy bones and proper blood clotting.
- High in vitamin C, an antioxidant that boosts immunity and supports collagen production.
- Packed with dietary fiber, aiding in digestion and promoting gut health.
- Contains iron, essential for oxygen transport in blood and preventing fatigue.
- Provides folate, crucial for DNA synthesis and important during pregnancy for fetal development.
Dietary Considerations
Selection and Storage
Store mixed greens in the refrigerator, preferably in an airtight container or a perforated bag, and consume within 3-5 days for optimal freshness. Wash thoroughly before consuming.
Common Questions About Mixed greens Nutrition
Are mixed greens high in protein?
Mixed greens are not particularly high in protein. On average, a 1-cup serving of mixed greens contains about 0.5-1 gram of protein. They excel as a low-calorie, nutrient-dense food rather than a significant protein source.
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 carbohydrates, with just 1-2 grams of net carbs per cup, making them ideal for maintaining ketosis while adding vitamins and fiber to your meals.
What are the health benefits of eating mixed greens?
Mixed greens are rich in vitamins A, C, and K, as well as folate and antioxidants, which support immune health, bone health, and reduce inflammation. They are also high in fiber, promoting good digestion and heart health. There are no significant concerns unless you have specific allergies or conditions like oxalate sensitivity.
What is a recommended serving size for mixed greens?
A typical serving size of mixed greens is 1-2 cups, which equals about 10-20 calories. This amount is ideal as a base for salads or a side dish while providing essential nutrients without excessive calories.
How do mixed greens compare to spinach or kale?
Mixed greens often have a milder flavor compared to kale and a broader mix of nutrients than just spinach alone. Kale is higher in calcium and vitamin K, while spinach boasts higher iron levels, but mixed greens often provide a balanced variety of these nutrients in one serving.
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 - Mixed greens DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human Services and USDAHighlights the importance of consuming a variety of vegetables, including leafy greens, as part of a healthy diet.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains health benefits of Vitamin K, a key nutrient found in many leafy greens, and its role in blood clotting and bone health.
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.
