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Mixed Greens

Mixed Greens

EverydayFresh

Mixed greens are a fresh salad blend combining young, tender leaves such as baby spinach, arugula, kale, and romaine, offering diverse textures from delicate to slightly crisp. This nutrient-dense base provides substantial vitamins A, C, and K, along with folate and fiber, while maintaining minimal calories—typically under 15 per 3-cup serving. The varied composition creates a balanced flavor profile ranging from peppery to mildly sweet, serving as a versatile foundation for both simple salads and gourmet meal bowls.

Macro Impact

A 1 cup serving contains 12 calories, 1g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 12 calories?
Walking3.5 mph, moderate pace
3 min
YogaModerate effort, gentle pace
2 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (55 g)
Amount per serving
Calories12
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium20mg
1%
Total Carbohydrate2g
1%
Dietary Fiber1.0g
4%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium40mg
3%
Iron0.7mg
4%
Potassium191mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
3%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
58 / 400 mcg
15%
Vitamin A
407 / 800 mcg
51%
Vitamin C
8 / 83 mg
10%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
138 / 105 mcg
131%
Minerals
Calcium
40 / 1k mg
4%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
5%
Magnesium
18 / 370 mg
5%
Manganese
0 / 2 mg
11%
Phosphorous
22 / 700 mg
3%
Potassium
191 / 3k mg
6%
Selenium
0 / 55 mcg
1%
Sodium
20 / 2.3k mg
1%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
1%
Molybdenum
6 / 45 mcg
12%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
51 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Lettuce, spring mix (mesclun). Canadian Nutrient File. Food ID 501839.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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