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Cooked Leafy Green Breakdown

In the Summer months, I crave cool, crispy raw salad greens, but when cooler temps roll in, I'm all about cooked greens. I often sauté them in a little olive oil with garlic, and they're flavorful, low in calories, and full of vitamins and nutrients. If you've ever wondered just how nutritious they are, I made a little chart so you can find out.

To see the breakdown,

.

1 cup cooked Calories Fiber (g) Vitamin A (IU) Iron (mg)

Potassium (mg) Folate (mcg)
Your RDI (just to compare) around 2,000 25-30 2,333 18 4,200 400
Spinach 41 4 18,867 6.4 839 263
Mustard spinach 29 4 14,761 1.4 513 131
Kale 36 3 17,709 1.2 296 16.9
Swiss chard 35 4 10,717 4 961 15.7
Broccoli raab (1 bunch cooked) 144 12 19,812 5.5 1,499 310
Escarole 95 5.8 1,843 1.4 530 172
Mustard greens 22.4 3 2,100 1.08 301 108
Turnip greens 33 5.7 4,199 1.3 333 196
Watercress 15 2 2,823 .36 449 8

Not sure how to use cooked greens? Try indian spiced chard or simple sautéed escarole, and this is how I like to prepare kale. If you have a tasty way to cook greens, please share it in the Healthy Recipe group.

Source: Flickr User PetroleumJelliffe

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Join The Conversation
andrennabird andrennabird 6 years
Looking at the comments, it seems I'm in the minority but I LOVE greens. I sometimes think I could live on kale - juiced, cooked down with olive oil and red pepper flakes, raw in salads, blended up in smoothies. I lovvve it.
Soniabonya Soniabonya 6 years
spinach raw or sauteed. :) brocoli has to be steamed or raw.
Mila_83 Mila_83 6 years
I prefer my spinach raw however I love cooked bok choy-sauteed or steamed with some mushrooms and little soy sauce:))
MsTwirlySkirts MsTwirlySkirts 6 years
great! Thank you!
Fitness Fitness 6 years
Frenchys - it's for 1 cup cooked.
MsTwirlySkirts MsTwirlySkirts 6 years
is this the nutrition info for 1 cup cooked, or 1 cup before its cooked??
Spectra Spectra 6 years
I don't do a lot of cooked greens, only because I like them best when they are raw. I love raw spinach on my salad...it's fantastic! I never did care much for the bitter/spicy greens, but watercress is pretty good stuff.
adelaidekay adelaidekay 6 years
Yuk! I hate cooked greens, I'd rather have them raw. Yum!
genipher85 genipher85 6 years
I love raw spinach. When I sautee it in olive oil, it is harder for me to eat.
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