Sauted greens

Vegetable

Item Rating: 82/100

1 serving (100 grams) contains 80 calories, 2.0 grams of protein, 5.0 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		160
% Daily Value*
Total Fat		10 g	12%
	Saturated Fat	2 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		400 mg	17%
Total Carbohydrates		12 g	4%
	Dietary Fiber	6 g	21%
	Sugars	2 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		200 mg	15%
Iron		3 mg	16%
Potassium		600 mg	12%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 90 cal (58.4%)

Protein: 16 cal (10.4%)

Carbs: 48 cal (31.2%)

About Sauted greens

Sautéed greens refer to leafy vegetables such as spinach, kale, Swiss chard, or collard greens, lightly cooked in a small amount of oil, often with aromatics like garlic or onions. This dish is common in various cuisines, including Mediterranean, Asian, and Southern American cooking, highlighting the versatility of greens. Nutritionally, sautéed greens are rich in vitamins A, C, and K, as well as iron, calcium, and dietary fiber, while being low in calories. They also provide powerful antioxidants and phytonutrients, making them a nutrient-dense option for balanced meals.

Health Benefits

• High in vitamin K, which supports bone health and proper blood clotting.
• Rich in dietary fiber, aiding digestion and maintaining healthy cholesterol levels.
• Provides iron, crucial for energy production and oxygen transport in the body.
• Packed with antioxidants like beta-carotene and lutein, promoting eye health and reducing oxidative stress.
• Contains vitamin C, which boosts immune function and supports skin health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, mediterranean diet

Selection and Storage

Store fresh greens in the refrigerator, ideally in a breathable bag or container, and use within 3-5 days for optimal freshness. Cooked sautéed greens can be refrigerated in an airtight container for up to 3 days.

Common Questions About Sauted greens Nutrition

Are sautéed greens nutritious, and what is their key nutritional content?

Yes, sautéed greens are highly nutritious. One cup of sautéed greens (such as spinach or kale) contains around 50-70 calories, 3 grams of protein, and is rich in vitamins A, C, and K, as well as iron and calcium. They are also high in dietary fiber, which supports digestion.

Can I eat sautéed greens on a keto or low-carb diet?

Absolutely! Sautéed greens are low in carbs and perfect for both keto and low-carb diets, providing only about 3-4 grams of net carbs per cup. Just ensure that the oil or seasonings used are keto-friendly, such as olive oil, avocado oil, or butter.

What are the health benefits of eating sautéed greens regularly?

Sautéed greens are packed with antioxidants, which help fight inflammation and support overall cellular health. Their high fiber content aids digestion, while vitamins like K and C contribute to bone health and immune function. However, consuming them in moderation is recommended for individuals prone to kidney stones due to their oxalate content.

How much sautéed greens should I eat per serving?

A standard serving size for sautéed greens is about one cup, which is sufficient to provide significant nutrients without excess calories. For a balanced diet, aim to include about 2-3 servings of leafy greens per day, whether sautéed or raw.

How do sautéed greens compare to raw greens in terms of nutrition?

While sautéed greens may lose some water-soluble vitamins like vitamin C during cooking, they make it easier to absorb nutrients like iron and calcium. Sautéing also reduces their bitter taste and shrinks their volume, making it easier to consume larger amounts compared to raw greens.

Data Sources & Scientific References