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 salad greens
Mixed salad greens refer to a combination of various leafy vegetables such as lettuce, spinach, arugula, kale, and chard. Originating from various culinary traditions around the world, mixed greens are a staple in Mediterranean, Asian, and Western cuisines. They are rich in essential micronutrients and antioxidants, offering a diverse nutritional profile. Mixed greens are typically low in calories while being high in fiber, vitamins A, C, and K, along with minerals like potassium and magnesium. They are versatile and commonly used in salads, wraps, and sandwiches, serving as a key component in healthy eating plans. The varying greens provide a mix of textures and flavors, ranging from mild and sweet to peppery and slightly bitter, making them an appealing and nutrient-dense food choice for most diets.
Health Benefits
- Promotes eye health due to high vitamin A content found in spinach and kale.
- Supports strong bones by providing vitamin K, which is abundant in greens like kale and chard.
- Aids in blood pressure regulation thanks to potassium content, particularly in spinach.
- Boosts the immune system with high levels of vitamin C found in arugula and other leafy greens.
- Enhances digestion due to their fiber content, which promotes gut health and regular bowel movements.
Dietary Considerations
Selection and Storage
Store mixed salad greens in a sealed container or perforated plastic bag in the refrigerator at temperatures below 40°F (4°C). Wash greens only before consuming to avoid excess moisture that may lead to spoilage.
Common Questions About Mixed salad greens Nutrition
Are mixed salad greens high in protein?
Mixed salad greens are not high in protein, as they typically contain about 1-2 grams of protein per 100 grams (roughly 3.5 ounces). They are primarily known for their low calorie content and rich supply of vitamins and minerals rather than their protein content.
Can I eat mixed salad greens on a keto diet?
Yes, you can eat mixed salad greens on a keto diet. They are very low in carbohydrates, with around 3-4 grams of carbs per 100 grams, making them an excellent choice for keto and other low-carb diets.
What are the health benefits of eating mixed salad greens?
Mixed salad greens are loaded with essential nutrients like vitamin A, vitamin K, folate, and antioxidants that support eye, bone, and immune health. Their high fiber content also promotes digestive health, while their low calorie content makes them ideal for weight management.
How much mixed salad greens should I eat in a serving?
A standard serving size for mixed salad greens is around 1-2 cups raw, which weighs approximately 30-60 grams. You can adjust portion sizes depending on your caloric needs or if the greens are part of a larger meal.
How do mixed salad greens compare to spinach or kale?
Mixed salad greens generally have fewer calories and milder flavors compared to spinach or kale. While they provide a variety of vitamins, spinach and kale are more nutrient-dense, offering higher levels of iron and calcium. Mixed greens, however, offer a lighter texture and greater variety in taste and appearance.
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 salad 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: VegetablesUS Department of Agriculture and US Department of Health and Human ServicesProvides recommendations for including mixed greens as part of a balanced diet for optimal health.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the importance of vitamin K, a key nutrient in mixed salad greens, for bone and cardiovascular 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.
