Steamed greens

Vegetable

Item Rating: 89/100

1 serving (100 grams) contains 35 calories, 2.5 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		70
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		60 mg	2%
Total Carbohydrates		14 g	5%
	Dietary Fiber	7 g	25%
	Sugars	3 g
protein		5 g	10%
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: 9 cal (10.6%)

Protein: 20 cal (23.5%)

Carbs: 56 cal (65.9%)

About Steamed greens

Steamed greens refer to leafy vegetables such as spinach, kale, Swiss chard, collard greens, or broccoli that are cooked using steam. This cooking method preserves their nutrients compared to boiling, making steamed greens a popular choice in various cuisines including Mediterranean, Asian, and Western diets. Greens are typically rich in vitamins A, C, and K, folate, iron, calcium, and dietary fiber. Low in calories and carbohydrates, they are an excellent choice for adding nutrient density to meals. Steaming greens softens their texture, enhances digestibility, and retains their vibrant color without the need for added fats or oils.

Health Benefits

• High in vitamin K, which supports bone health and aids in blood clotting.
• Rich in vitamin C, an antioxidant that boosts immune function and aids in collagen production.
• Contains dietary fiber, promoting healthy digestion and supporting gut health.
• Good source of folate, which is essential for cell division and beneficial during pregnancy.
• Provides iron, which is vital for oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free, low-carb, mediterranean

Not suitable for: Low-oxalate diets (if using high-oxalate greens like spinach)

Selection and Storage

Store fresh greens in the refrigerator, ideally in a breathable bag, and consume within 3-5 days. Steam greens just until tender to preserve their nutrients and color.

Common Questions About Steamed greens Nutrition

Are steamed greens high in nutrients?

Yes, steamed greens are a nutrient-dense food. They are low in calories (about 25-40 calories per cup, depending on the variety) and rich in vitamins like A, C, and K, as well as minerals such as calcium, potassium, and iron. They also provide small amounts of protein and fiber, making them a very nutritious addition to your diet.

Can I eat steamed greens on a keto diet?

Yes, steamed greens are compatible with a keto diet due to their low carbohydrate content. Common options like spinach, kale, and Swiss chard typically contain only 4-7 grams of carbs per cup (cooked), with a portion of these being fiber. Just be mindful of the type of greens and any added sauces or toppings.

What are the health benefits of steamed greens?

Steamed greens are loaded with antioxidants and nutrients that promote overall health. They support heart health, improve digestion due to their fiber content, and help maintain strong bones with their high calcium and vitamin K levels. Steaming also preserves most of their vitamins while softening the texture for easier digestion.

What is the recommended serving size for steamed greens?

A standard serving size for steamed greens is about 1 cup, which is equivalent to 2 cups of raw greens before cooking. This portion provides significant vitamins and minerals while keeping calories low, making it a great side dish or base for meals.

How do steamed greens compare to raw greens?

Steamed greens tend to be easier to digest and can make certain nutrients, like iron and calcium, more bioavailable compared to raw greens. However, steaming may slightly reduce the content of heat-sensitive nutrients like vitamin C. Both options are healthy, but steaming offers a softer texture and can enhance nutrient absorption.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Vegetables

   U.S. Department of Agriculture and U.S. Department of Health and Human Services

   Recommends consuming a variety of vegetables, including dark leafy greens, for optimal nutrient intake and health benefits.

   View source →
2. Role of leafy green vegetables in cardiovascular health

   American Journal of Clinical Nutrition

   Discusses evidence linking consumption of leafy greens, including steamed greens, with improved cardiovascular outcomes due to key nutrients like nitrates.

   View source →