Greens, fresh, cooked, no added fat
Common food
Photo: Wikipedia
A vibrant, nutrient-dense staple, cooked greens like spinach, kale, or chard offer a tender, slightly earthy flavor with a silky texture when prepared simply. Packed with vitamins and minerals, they provide a significant fiber boost for minimal calories, making them a cornerstone of healthy eating worldwide.
Calorie split: 29% protein · 50% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love cooked greens for their remarkable versatility—they can be a simple side dish, a hearty main, or a hidden nutrient boost in soups and stews. Their ability to absorb flavors like garlic, lemon, or broth makes them a beloved, comforting component of countless cuisines.
⚠️ Watch-outs & how to enjoy it better
Some greens, especially spinach and chard, are high in oxalates, which can bind to calcium and may be a concern for those prone to kidney stones. To mitigate this, cook greens with a source of calcium (like a splash of milk or cheese) or pair with vitamin C-rich foods (like lemon juice) to enhance mineral absorption, and consider rotating with lower-oxalate greens like bok choy.
Key benefits
- Excellent source of vitamins A, C, and K
- Rich in minerals like iron and calcium
- High in dietary fiber for digestive health
- Low in calories and fat
- Contains antioxidants that combat oxidative stress
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cooking greens can actually increase the bioavailability of certain nutrients, like beta-carotene, because the heat breaks down plant cell walls, making them easier for your body to absorb.
Full nutrition (USDA data · scales with serving)
| Water | 89.1 g |
| Energy | 37.0 kcal |
| Protein | 3.0 g |
| Total lipid (fat) | 0.97 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 235 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 43.0 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 159 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 1.1 ug |
| Vitamin C, total ascorbic acid | 46.6 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.21 mg |
| Niacin | 0.91 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 74.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 74.0 ug |
| Folate, DFE | 74.0 ug |
| Choline, total | 10.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 254 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3026 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 26.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5533 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 419 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.22 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beet greens, cooked, boiled, drained, with salt — USDA does not publish this profile for Greens.
| Tryptophan | 0.04 g |
| Threonine | 0.08 g |
| Isoleucine | 0.05 g |
| Leucine | 0.12 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.06 g |
| Valine | 0.08 g |
| Arginine | 0.07 g |
| Histidine | 0.04 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.15 g |
| Glutamic acid | 0.31 g |
| Glycine | 0.09 g |
| Proline | 0.06 g |
| Serine | 0.08 g |
FAQ
Are cooked greens healthier than raw?
It depends on the nutrient. Cooking can increase the availability of some antioxidants (like beta-carotene) and makes minerals like iron and calcium easier to absorb, but it can also reduce heat-sensitive vitamins like vitamin C. Eating a mix of both is ideal.
How do I prevent cooked greens from becoming mushy?
Avoid overcooking. For most greens, a quick sauté or steam until just wilted (2-5 minutes) preserves texture and nutrients. If boiling, use minimal water and a short time, then shock in ice water to stop cooking.
Can I eat the cooking water from greens?
Yes! The nutrient-rich water (pot liquor) can be used as a base for soups, stews, or sauces, preserving water-soluble vitamins and minerals that leach out during cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.37 kcal/g · 32% calories from protein · 4.2 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.