Nutrition database
Leafy greens nutrition facts
Spinach, kale, lettuces, collards, chard, arugula and other greens, raw or cooked. Cooked greens shrink, so a cup of cooked spinach holds far more leaves, and more of every nutrient, than a cup of raw.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Spinach | 1 cup | 7 | 0.9 g | 1.1 g | 0.1 g |
| Arugula | 1/2 cup | 3 | 0.3 g | 0.4 g | 0.1 g |
| Cooked Spinach | 1 cup | 41 | 5.3 g | 6.8 g | 0.5 g |
| Kale | 1 cup | 7 | 0.6 g | 0.9 g | 0.3 g |
| Romaine Lettuce | 1 cup shredded | 8 | 0.6 g | 1.5 g | 0.1 g |
| Beet Greens | 1 cup | 8 | 0.8 g | 1.6 g | <0.1 g |
| Butter Lettuce | 1 cup, shredded or chopped | 7 | 0.7 g | 1.2 g | 0.1 g |
| Collard Greens | 1 cup, chopped | 12 | 1.1 g | 2 g | 0.2 g |
| Cooked Collard Greens | 1 cup, chopped | 63 | 5.1 g | 10.7 g | 1.4 g |
| Cooked Kale | 1 cup | 42 | 3.5 g | 6.3 g | 1.4 g |
| Endive | 1/2 cup, chopped | 4 | 0.3 g | 0.8 g | 0.1 g |
| Frozen Spinach | 1 cup | 45 | 5.7 g | 6.6 g | 0.9 g |
| Green Leaf Lettuce | 1 cup shredded | 5 | 0.5 g | 1 g | 0.1 g |
| Iceberg Lettuce | 1 cup shredded | 10 | 0.6 g | 2.1 g | 0.1 g |
| Mustard Greens | 1 cup, chopped | 15 | 1.6 g | 2.6 g | 0.2 g |
| Radicchio | 1 cup, shredded | 9 | 0.6 g | 1.8 g | 0.1 g |
| Red Leaf Lettuce | 1 cup shredded | 4 | 0.4 g | 0.6 g | 0.1 g |
| Swiss Chard | 1 cup | 7 | 0.6 g | 1.3 g | 0.1 g |
| Turnip Greens | 1 cup, chopped | 18 | 0.8 g | 3.9 g | 0.2 g |
| Watercress | 1 cup, chopped | 4 | 0.8 g | 0.4 g | <0.1 g |
| Amaranth Leaves | 1 cup | 6 | 0.7 g | 1.1 g | 0.1 g |
| Amaranth Leaves Boiled | 1 cup | 28 | 2.8 g | 5.4 g | 0.2 g |
| Amaranth Leaves Boiled with Salt | 1 cup | 28 | 2.8 g | 5.4 g | 0.2 g |
| Beet Greens Boiled | 1 cup (1" pieces) | 39 | 3.7 g | 7.9 g | 0.3 g |
| Beet Greens Boiled with Salt | 1 cup (1" pieces) | 39 | 3.7 g | 7.9 g | 0.3 g |
| Belgian Endive | 1/2 cup | 8 | 0.4 g | 1.8 g | <0.1 g |
| Bitter Gourd Leafy Tips | 1 leaf | 1 | 0.2 g | 0.1 g | <0.1 g |
| Bitter Gourd Leafy Tips Boiled | 1 cup | 20 | 2.1 g | 3.9 g | 0.1 g |
| Bitter Gourd Leafy Tips Boiled with Salt | 1 cup | 19 | 2.1 g | 3.6 g | 0.1 g |
| Borage | 1 cup (1" pieces) | 19 | 1.6 g | 2.7 g | 0.6 g |
| Borage Boiled | 100 g | 25 | 2.1 g | 3.6 g | 0.8 g |
| Borage Boiled with Salt | 100 g | 25 | 2.1 g | 3.6 g | 0.8 g |
| Celtuce | 1 leaf | 1 | 0.1 g | 0.3 g | <0.1 g |
| Chicory Greens | 1 cup, chopped | 7 | 0.5 g | 1.4 g | 0.1 g |
| Chrysanthemum Leaves | 1 cup, chopped | 12 | 1.7 g | 1.5 g | 0.3 g |
| Collard Greens Boiled with Salt | 1 cup, chopped | 63 | 5.1 g | 10.7 g | 1.4 g |
| Collard Greens Frozen | 1/3 package (10 oz) | 31 | 2.6 g | 6.1 g | 0.4 g |
| Collard Greens Frozen Boiled | 1 cup, chopped | 61 | 5 g | 12.1 g | 0.7 g |
| Collard Greens Frozen Boiled with Salt | 1 cup, chopped | 61 | 5 g | 12.1 g | 0.7 g |
| Cornsalad | 1 cup | 12 | 1.1 g | 2 g | 0.2 g |
| Cowpea Leafy Tips | 1 cup, chopped | 10 | 1.5 g | 1.7 g | 0.1 g |
| Cowpea Leafy Tips Boiled | 1 cup, chopped | 12 | 2.5 g | 1.5 g | 0.1 g |
| Cowpea Leafy Tips Boiled with Salt | 1 cup, chopped | 12 | 2.5 g | 1.5 g | 0.1 g |
| Dandelion Greens | 1 cup, chopped | 25 | 1.5 g | 5.1 g | 0.4 g |
| Dandelion Greens Boiled | 1 cup, chopped | 35 | 2.1 g | 6.7 g | 0.6 g |
| Dandelion Greens Boiled with Salt | 1 cup, chopped | 35 | 2.1 g | 6.7 g | 0.6 g |
| Dock | 1 cup, chopped | 29 | 2.7 g | 4.3 g | 0.9 g |
| Dock Boiled | 100 g | 20 | 1.8 g | 2.9 g | 0.6 g |
| Dock Boiled with Salt | 100 g | 20 | 1.8 g | 2.9 g | 0.6 g |
| Drumstick Leaves | 1 cup, chopped | 13 | 2 g | 1.7 g | 0.3 g |
| Drumstick Leaves Boiled | 1 cup, chopped | 25 | 2.2 g | 4.7 g | 0.4 g |
| Drumstick Leaves Boiled with Salt | 1 cup, chopped | 25 | 2.2 g | 4.7 g | 0.4 g |
| Escarole Boiled | 1 cup | 23 | 1.7 g | 4.6 g | 0.3 g |
| Fireweed Leaves | 1 cup, chopped | 24 | 1.1 g | 4.4 g | 0.6 g |
| Garden Cress | 1 cup | 16 | 1.3 g | 2.8 g | 0.4 g |
| Garden Cress Boiled | 1 cup | 31 | 2.6 g | 5.1 g | 0.8 g |
| Garden Cress Boiled with Salt | 1 cup | 31 | 2.6 g | 5.1 g | 0.8 g |
| Garland Chrysanthemum | 1 cup (1" pieces) | 6 | 0.8 g | 0.8 g | 0.1 g |
| Garland Chrysanthemum Boiled | 1 cup (1" pieces) | 20 | 1.6 g | 4.3 g | 0.1 g |
| Garland Chrysanthemum Boiled with Salt | 1 cup (1" pieces) | 20 | 1.6 g | 4.3 g | 0.1 g |
| Grape Leaves | 1 cup | 13 | 0.8 g | 2.4 g | 0.3 g |
| Grape Leaves Canned | 1 leaf | 3 | 0.2 g | 0.5 g | 0.1 g |
| Jute Potherb | 1 cup | 10 | 1.3 g | 1.6 g | 0.1 g |
| Jute Potherb Boiled | 1 cup | 32 | 3.2 g | 6.3 g | 0.2 g |
| Jute Potherb Boiled with Salt | 1 cup | 32 | 3.2 g | 6.3 g | 0.2 g |
| Kale Boiled with Salt | 1 cup | 52 | 3.5 g | 6.3 g | 1.4 g |
| Kale Frozen | 1 package (10 oz) | 26 | 2.5 g | 4.6 g | 0.4 g |
| Kale Frozen Boiled | 1 cup | 42 | 3.5 g | 6.3 g | 1.4 g |
| Kale Frozen Boiled with Salt | 1 cup | 42 | 3.5 g | 6.3 g | 1.4 g |
| Lambsquarters | 100 g | 43 | 4.2 g | 7.3 g | 0.8 g |
| Lambsquarters Boiled | 1 cup, chopped | 58 | 5.8 g | 9 g | 1.3 g |
| Lambsquarters Boiled with Salt | 1 cup, chopped | 58 | 5.8 g | 9 g | 1.3 g |
| Malabar Spinach Cooked | 1 cup | 10 | 1.3 g | 1.2 g | 0.3 g |
| Malabar Spinach Raw | 100 g | 19 | 1.8 g | 3.4 g | 0.3 g |
| Mustard Greens Boiled | 1 cup, chopped | 36 | 3.6 g | 6.3 g | 0.7 g |
| Mustard Greens Boiled with Salt | 1 cup, chopped | 36 | 3.6 g | 6.3 g | 0.7 g |
| Mustard Greens Frozen | 1 cup, chopped | 29 | 3.6 g | 5 g | 0.4 g |
| Mustard Greens Frozen Boiled | 1 cup, chopped | 29 | 3.4 g | 4.7 g | 0.4 g |
| Mustard Greens Frozen Boiled with Salt | 1 cup, chopped or diced | 29 | 3.4 g | 4.7 g | 0.4 g |
| Mustard Spinach | 1 cup, chopped | 33 | 3.3 g | 5.9 g | 0.5 g |
| Mustard Spinach Boiled | 1 cup, chopped | 29 | 3.1 g | 5 g | 0.4 g |
| Mustard Spinach Boiled with Salt | 1 cup, chopped | 29 | 3.1 g | 5 g | 0.4 g |
| New Zealand Spinach | 1 cup, chopped | 8 | 0.8 g | 1.4 g | 0.1 g |
| New Zealand Spinach Boiled | 1 cup, chopped | 22 | 2.3 g | 3.8 g | 0.3 g |
| New Zealand Spinach Boiled with Salt | 1 cup, chopped | 22 | 2.3 g | 3.8 g | 0.3 g |
| Pumpkin Leaves Boiled | 1 cup | 15 | 1.9 g | 2.4 g | 0.2 g |
| Pumpkin Leaves Boiled with Salt | 1 cup | 15 | 1.9 g | 2.4 g | 0.2 g |
| Pumpkin Leaves Raw | 1 cup | 7 | 1.2 g | 0.9 g | 0.2 g |
| Purslane Boiled | 1 cup | 21 | 1.7 g | 4.1 g | 0.2 g |
| Purslane Boiled with Salt | 1 cup | 21 | 1.7 g | 4.1 g | 0.2 g |
| Purslane Raw | 1 cup | 9 | 0.9 g | 1.5 g | 0.2 g |
| Spinach Boiled with Salt | 1 cup | 41 | 5.3 g | 6.8 g | 0.5 g |
| Spinach Canned Drained | 1 cup | 49 | 6 g | 7.3 g | 1.1 g |
| Spinach Canned No Salt Added | 1 cup | 44 | 4.9 g | 6.8 g | 0.9 g |
| Spinach Canned Solids and Liquids | 1 cup | 44 | 4.9 g | 6.8 g | 0.9 g |
| Spinach Frozen Boiled | 1/2 cup | 32 | 3.8 g | 4.6 g | 0.8 g |
| Spinach Frozen Boiled with Salt | 1/2 cup | 32 | 3.8 g | 4.6 g | 0.8 g |
| Spinach Souffle | 1 cup | 234 | 10.7 g | 8 g | 17.6 g |
| Sweet Potato Leaves Raw | 1 cup, chopped | 15 | 0.9 g | 3.1 g | 0.2 g |
| Sweet Potato Leaves Steamed | 1 cup | 22 | 1.4 g | 4.7 g | 0.2 g |
| Sweet Potato Leaves Steamed with Salt | 1 cup | 22 | 1.4 g | 4.7 g | 0.2 g |
| Swiss Chard Boiled | 1 cup, chopped | 35 | 3.3 g | 7.2 g | 0.1 g |
| Swiss Chard Boiled with Salt | 1 cup, chopped | 35 | 3.3 g | 7.2 g | 0.1 g |
| Taro Leaves Raw | 1 cup | 12 | 1.4 g | 1.9 g | 0.2 g |
| Taro Leaves Steamed | 1 cup | 35 | 3.9 g | 5.8 g | 0.6 g |
| Taro Leaves Steamed with Salt | 1 cup | 35 | 3.9 g | 5.6 g | 0.6 g |
| Turnip Greens and Turnips Boiled | 1 cup | 57 | 4.9 g | 7.9 g | 0.6 g |
| Turnip Greens and Turnips Boiled with Salt | 1 cup | 55 | 4.9 g | 7.7 g | 0.6 g |
| Turnip Greens and Turnips Frozen | 1/3 package (10 oz) | 20 | 2.3 g | 3.2 g | 0.2 g |
| Turnip Greens Boiled | 1 cup, chopped | 29 | 1.6 g | 6.3 g | 0.3 g |
| Turnip Greens Boiled with Salt | 1 cup, chopped | 29 | 1.6 g | 6.3 g | 0.3 g |
| Turnip Greens Canned | 1/2 cup | 16 | 1.6 g | 2.8 g | 0.4 g |
| Turnip Greens Canned No Salt Added | 1 cup | 27 | 2 g | 4 g | 0.4 g |
| Turnip Greens Frozen | 1/2 cup, chopped or diced | 18 | 2 g | 3 g | 0.3 g |
| Turnip Greens Frozen Boiled | 1 cup | 48 | 5.5 g | 8.2 g | 0.7 g |
| Turnip Greens Frozen Boiled with Salt | 1/2 cup | 24 | 2.7 g | 4.1 g | 0.3 g |
| Water Convolvulus Boiled | 1 cup, chopped | 20 | 2 g | 3.6 g | 0.2 g |
| Water Convolvulus Boiled with Salt | 1 cup, chopped | 20 | 2 g | 3.6 g | 0.2 g |
| Water Convolvulus Raw | 1 cup, chopped | 11 | 1.5 g | 1.8 g | 0.1 g |
| Winged Bean Leaves Raw | 100 g | 74 | 5.9 g | 14.1 g | 1.1 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Leafy greens compared, per 100 g
- Most protein per 100 g: Drumstick Leaves (9.4 g), Spinach Souffle (7.89 g), Winged Bean Leaves Raw (5.85 g).
- Fewest calories per 100 g: Watercress (11), New Zealand Spinach Boiled (12), New Zealand Spinach Boiled with Salt (12).
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