Skip Nav
Healthy Eating Tips
Do This at Every Meal to Start Losing Weight Immediately
Healthy Living
I Took CBD Oil For 7 Days For Anxiety — Here's What Happened
Healthy Eating Tips
Gaining Weight? Your Healthy Breakfast May Be to Blame

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

Join The Conversation
andrennabird andrennabird 7 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 7 years
spinach raw or sauteed. :) brocoli has to be steamed or raw.
Mila_83 Mila_83 7 years
I prefer my spinach raw however I love cooked bok choy-sauteed or steamed with some mushrooms and little soy sauce:))
MsTwirlySkirts MsTwirlySkirts 7 years
great! Thank you!
Fitness Fitness 7 years
Frenchys - it's for 1 cup cooked.
MsTwirlySkirts MsTwirlySkirts 7 years
is this the nutrition info for 1 cup cooked, or 1 cup before its cooked??
Spectra Spectra 7 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 7 years
Yuk! I hate cooked greens, I'd rather have them raw. Yum!
genipher85 genipher85 7 years
I love raw spinach. When I sautee it in olive oil, it is harder for me to eat.
Egg Whites vs. Whole Eggs
Loco Loco Churros
Starbucks Drinks Under 200 Calories
Unicorn Pan Dulce
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds