1 serving (85 grams) contains 25 calories, 2.0 grams of protein, 0.5 grams of fat, and 4.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
23.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.6 mg | 1% | |
| Total Carbohydrates | 3.8 g | 1% | |
| Dietary Fiber | 1.9 g | 6% | |
| Sugars | 0.5 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75.5 mg | 5% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 226.4 mg | 4% | |
* 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 leafy greens
Mixed leafy greens refer to a blend of edible leafy vegetables such as spinach, kale, arugula, romaine, and chard. These greens are staples in various cuisines worldwide, including Mediterranean, Asian, and Western diets. Known for their vibrant colors and mild to peppery flavors, they are packed with nutrients while being low in calories. A typical cup of mixed leafy greens provides an excellent source of Vitamin A (from beta-carotene), Vitamin K, folate, and a variety of antioxidants. They also supply small amounts of calcium, potassium, and fiber, contributing to overall health. Given their versatility, mixed greens are commonly used in salads, smoothies, sautés, or as a nutrient-dense addition to soups and casseroles.
Health Benefits
- Rich in Vitamin K, which supports blood clotting and bone health (120 mcg per 1-cup serving).
- High in antioxidants like beta-carotene and lutein, promoting eye health and potentially reducing the risk of macular degeneration.
- Provides dietary fiber to support healthy digestion and help regulate blood sugar levels.
- Contains folate, a B-vitamin essential for DNA synthesis and especially important during pregnancy (58 mcg per cup).
- Low in calories and saturated fat, making them beneficial for weight management and cardiovascular health.
Dietary Considerations
Selection and Storage
Store mixed leafy greens in the refrigerator in a breathable bag or container to maintain freshness. Wash just before use to prevent wilting.
Common Questions About Mixed leafy greens Nutrition
Are mixed leafy greens high in protein?
Mixed leafy greens are relatively low in protein, typically offering about 2-3 grams of protein per 100 grams. While they are not a primary protein source, they contribute small amounts to your overall intake and are primarily valued for their vitamins and minerals.
Can I eat mixed leafy greens on a keto diet?
Yes, mixed leafy greens are an excellent choice for a keto diet. They are very low in net carbs, with around 1-2 grams of net carbs per cup (approximately 25-30 grams), so they can be enjoyed freely while staying within carb limits.
What are the health benefits of eating mixed leafy greens?
Mixed leafy greens are nutrient-dense and rich in vitamins A, C, and K, as well as folate and dietary fiber. They support eye health, help boost immunity, and promote healthy digestion. Additionally, their low calorie and antioxidant content make them beneficial for weight management and reducing inflammation.
What is an appropriate serving size for mixed leafy greens?
A typical serving size of mixed leafy greens is about 1-2 cups of raw greens per meal (around 25-50 grams). This amount provides a good balance of nutrients and is easy to incorporate into salads, smoothies, or side dishes without overwhelming your diet.
How do mixed leafy greens compare to other vegetables like spinach or kale?
Mixed leafy greens often combine a variety of lettuces (such as romaine, arugula, or butterhead), which are lighter in flavor and less nutrient-dense than spinach or kale. Spinach and kale have slightly higher levels of iron, calcium, and protein, but mixed greens provide greater diversity in taste, texture, and antioxidant variety.
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.
