Other
mixed leafy greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
23
PROTEIN
2.2g
CARBS
3.6g
FAT
0.40g
FIBER
2.2g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 450 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories23kcal—
Protein2.2g4%
Carbohydrates3.6g1%
Fiber2.2g8%
Sugar0.40g1%
Total fat0.40g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water91g—
MINERALS
Sodium55mg2%
Potassium450mg10%
Calcium120mg9%
Iron2.1mg12%
Magnesium50mg12%
Phosphorus40mg3%
Zinc0.40mg4%
Copper0.10mg11%
Manganese0.60mg26%
Selenium0.80µg1%
VITAMINS
Vitamin A480µg53%
Vitamin C35mg39%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K450µg375%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.12mg9%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.15mg9%
Folate (B9)140µg35%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup30g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High fiber content supports digestive health
- ✓Contains folate which supports heart health and cell division
COOKING TIPS
In the kitchen.
- 1Add to smoothies for a nutrient boost without significant flavor change
- 2Sauté quickly with garlic and olive oil to maintain nutrient profile
- 3Massage tougher greens like kale with lemon juice or oil to soften texture
STORAGE
Keep it fresh.
- Store in a breathable bag with a paper towel to absorb excess moisture
- Keep in the crisper drawer of the refrigerator
- Do not wash until immediately before use to prevent premature wilting
FAQ
Frequently asked questions.
How long do mixed leafy greens last in the fridge?
Typically 3 to 5 days. Pre-washed bagged mixes may last slightly longer if kept dry, but check for wilting or sliminess.
Can I freeze mixed leafy greens?
Yes, but they will lose their crisp texture. It is best to blanch them first or freeze them raw specifically for use in smoothies or soups.
How do I know if the greens have gone bad?
Look for yellowing, dark slimy spots, or a sour/off smell. If the leaves are soft and wet rather than crisp, they should be discarded.
What is the best way to wash mixed greens?
Submerge them in a bowl of cold water, swish gently to let grit sink, then lift out and dry thoroughly using a salad spinner.
What can I use as a substitute for a mixed green blend?
Individual greens like baby spinach, arugula, or butter lettuce can be used depending on the desired flavor profile.
Are mixed greens better raw or cooked?
Both have benefits. Raw greens preserve Vitamin C and enzymes, while light cooking can make certain minerals like calcium more bioavailable.
Why do my greens wilt so quickly?
Wilting is usually caused by moisture loss or exposure to ethylene gas from fruits like apples. Keep them sealed and away from such fruits.
Are mixed greens high in iron?
Yes, they are a good plant-based source of iron, though pairing them with Vitamin C (like lemon juice) helps improve absorption.
