Salad Greens Nutrition Facts

Calories, fat, protein, and carbohydrate values for Salad Greens.


There are 24 calories in Salad Greens.


Nutrition Facts
Salad Greens
Serving Size:


oz (85 grams)

Amount Per Serving
Calories from Fat 3.4
Calories 24

% Daily Value*

Total Fat 0.4 grams

Saturated Fat 0.1 grams

Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 39 milligrams

Potassium 295 milligrams

Total Carbohydrates 4.4 grams

Dietary Fiber 1.7 grams

Sugars 0.7 grams
Protein 1.9 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Greens, Leaves & Herbs > Mixed Salad Greens (Fresh)

How long would it take to burn off 25 KCal?
Walking (3mph) 6 minutes
Running (6mph) 2 minutes
Bicycling (10mph) 3 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Salad greens are a versatile and refreshing addition to any meal. Packed with essential nutrients and vibrant flavors, salad greens offer a number of health benefits. In this expert article, we will explore the characteristics, pros, and cons of salad greens and highlight their role in a balanced diet.

Characteristics of Salad Greens

Salad greens include a variety of leafy vegetables, each with its own unique characteristics. These greens are typically low in calories and fat, making them an excellent choice for weight-conscious individuals. They are also high in fiber, which promotes healthy digestion and helps with weight management. Salad greens are a good source of vitamins and minerals, including vitamin A, vitamin C, calcium and iron, which contribute to overall well-being.

Benefits of salad greens

1. **Nutrient Powerhouses**: Salad greens offer an impressive array of vitamins and minerals necessary for optimal health. Vitamin A supports eye health and a robust immune system, while vitamin C aids in collagen production and boosts the immune system. Calcium and iron are essential for strong bones and oxygen transport, respectively.

  1. Antioxidant-rich: Many salad greens are loaded with antioxidants that help fight oxidative stress and reduce the risk of chronic disease. These antioxidants, such as beta-carotene and lutein, protect cells from damage caused by free radicals.
  2. Hydration and detoxification: Salad greens are high in water, which helps hydrate and promote healthy skin. In addition, their natural fiber content aids in detoxification by supporting regular bowel movements and removing toxins from the body.
  3. Weight management: Low in calories and high in fiber, salad greens can be an excellent addition to a weight management plan. They provide satiety and help control cravings, making it easier to maintain a healthy weight.
  4. Heart health: The potassium content of salad greens supports heart health by helping to regulate blood pressure. The presence of fiber also helps lower cholesterol levels.

Disadvantages of salad greens

1. **Food Safety**: Salad greens, especially when consumed raw, can pose a risk of foodborne illness if not handled and washed properly. It is important to thoroughly rinse the greens before consumption to minimize the potential for contamination.

  1. Limited nutrient profile: While salad greens provide an array of vitamins and minerals, they may not provide all the essential nutrients needed for a balanced diet. It is important to include a variety of other vegetables, proteins, and grains to ensure a complete diet.
  2. Individual sensitivities: Some people may experience digestive discomfort or allergies when eating certain types of salad greens. It is important to be aware of personal sensitivities and adjust choices accordingly.

Bottom line

Salad greens are an excellent addition to a healthy, balanced diet. Their low-calorie, high-fiber, nutrient-dense nature makes them a valuable choice for weight management and overall well-being. With their antioxidant and hydrating properties, salad greens support cellular health and promote radiant skin. However, it is important to handle and wash salad greens properly to minimize the risk of foodborne illness. While salad greens offer many benefits, it is important to include a variety of foods to ensure a well-rounded diet. So embrace the vibrant world of salad greens and enjoy their delicious flavors while reaping their many health benefits.

Questions and Answers

Are salad greens a good choice for weight loss?

Yes, salad greens are an excellent choice for weight loss. They are low in calories and high in fiber, which helps promote satiety and control cravings. Incorporating salad greens into your meals can support your weight loss goals by providing nutrition while keeping calorie intake in check.

Can I eat salad greens if I have a food allergy?

It depends on the specific allergies you have. While salad greens are generally well tolerated, some people may have allergies to certain types of greens, such as arugula or spinach. If you have known food allergies, it is important to consult with a healthcare professional to determine which salad greens are safe for you to eat.

How should I handle and wash salad greens to ensure food safety?

To ensure food safety, it is important to handle and wash salad greens properly. Start by rinsing the greens thoroughly under cool running water to remove any dirt or debris. Gently pat them dry or use a salad spinner to remove excess moisture. It is also a good idea to store salad greens in a clean, dry container in the refrigerator to preserve freshness.

Can I rely solely on salad greens for my nutritional needs?

While salad greens are packed with essential nutrients, they may not provide all the nutrients needed for a well-rounded diet. It is important to include a variety of other vegetables, proteins, whole grains, and healthy fats for a complete diet. Eating a variety of foods will help you meet your nutritional needs more effectively.

Are there specific health benefits associated with different types of salad greens?

Yes, different types of salad greens offer unique health benefits. For example, dark leafy greens such as spinach and kale are rich in iron and vitamin K, which support healthy blood and bones. Arugula is high in antioxidants and may have anti-inflammatory properties. By exploring the variety of salad greens, you can enjoy a range of flavors while benefiting from their specific nutritional profiles.