USDA reference food

Greens, fresh, cooked, fat added

1 cup of greens, fresh, cooked, fat added (135 g) has 80 calories, 4g of protein, 4.5g of fat and 6g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709596). It is one of 7 USDA descriptions of greens.

FoodData Central 2709596, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (135g)

AmountPortion

Amount per serving

Calories80

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1g5%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 220mg10%

Total Carbohydrate 7g2%

Dietary Fiber 6g20%

Total Sugars <1g

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 310mg24%

Iron 1.5mg8%

Potassium 400mg8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.9g; more than 29% of 8,218 USDA reference foods
Calories per 100 g: 58; more than 17% of reference foods
Fiber per 100 g: 4.1g; more than 86% of reference foods

What a portion gives you

Fiber 6g20%

Protein 4g8%

Potassium 400mg8%

Calcium 310mg24%

Iron 1.5mg8%

Sodium 220mg10%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709596); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K553 µg in 1 cup (135 g), 461% of the Daily Value
Vitamin C61 mg in 1 cup (135 g), 68% of the Daily Value
Vitamin A350 µg RAE in 1 cup (135 g), 39% of the Daily Value
Folate97 µg DFE in 1 cup (135 g), 24% of the Daily Value
Riboflavin0.3 mg in 1 cup (135 g), 21% of the Daily Value
Vitamin E2.7 mg in 1 cup (135 g), 18% of the Daily Value
Vitamin B60.2 mg in 1 cup (135 g), 14% of the Daily Value
Copper0.1 mg in 1 cup (135 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2709596), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 32% carbohydrate, 49% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	58.0	17%
Protein	2.89 g	29%
Total fat	3.40 g	42%
Carbohydrate	5.02 g	44%
Fiber	4.10 g	86%
Total sugars	0.72 g	45%
Sodium	163 mg	63%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.90 g	2.89 g	8%
Total lipid (fat)	4.59 g	3.40 g	6%
Carbohydrate, by difference	6.78 g	5.02 g	2%
Energy	78.3 kcal	58.0 kcal
Alcohol, ethyl	0 g	0 g
Water	117 g	86.9 g
Total Sugars	0.97 g	0.72 g
Fiber, total dietary	5.54 g	4.10 g	20%
Cholesterol	2.70 mg	2.00 mg	1%
Fatty acids, total saturated	1.01 g	0.75 g	5%
Fatty acids, total monounsaturated	1.27 g	0.94 g
Fatty acids, total polyunsaturated	1.46 g	1.08 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	308 mg	228 mg	24%
Iron, Fe	1.51 mg	1.12 mg	8%
Magnesium, Mg	41.9 mg	31.0 mg	10%
Phosphorus, P	56.7 mg	42.0 mg	5%
Potassium, K	397 mg	294 mg	8%
Sodium, Na	220 mg	163 mg	10%
Zinc, Zn	0.39 mg	0.29 mg	4%
Copper, Cu	0.11 mg	0.084 mg	13%
Selenium, Se	1.49 µg	1.10 µg	3%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	14.8 µg	11.0 µg
Vitamin A, RAE	350 µg	259 µg	39%
Carotene, beta	3,991 µg	2,956 µg
Carotene, alpha	9.45 µg	7.00 µg
Vitamin E (alpha-tocopherol)	2.67 mg	1.98 mg	18%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	35.1 µg	26.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	7,285 µg	5,396 µg
Vitamin C, total ascorbic acid	61.2 mg	45.3 mg	68%
Thiamin	0.10 mg	0.075 mg	8%
Riboflavin	0.28 mg	0.21 mg	21%
Niacin	1.19 mg	0.88 mg	7%
Vitamin B-6	0.24 mg	0.17 mg	14%
Folate, total	97.2 µg	72.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	13.8 mg	10.2 mg	3%
Vitamin K (phylloquinone)	553 µg	410 µg	461%
Folic acid	0 µg	0 µg
Folate, food	97.2 µg	72.0 µg
Folate, DFE	97.2 µg	72.0 µg	24%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.023 g	0.017 g
SFA 6:0	0.018 g	0.013 g
SFA 8:0	0.0095 g	0.0070 g
SFA 10:0	0.022 g	0.016 g
SFA 12:0	0.031 g	0.023 g
SFA 14:0	0.089 g	0.066 g
SFA 16:0	0.60 g	0.44 g
SFA 18:0	0.18 g	0.14 g
MUFA 18:1	1.21 g	0.90 g
PUFA 18:2	1.06 g	0.79 g
PUFA 18:3	0.39 g	0.29 g
PUFA 20:4	0.0041 g	0.0030 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.020 g	0.015 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.019 g	0.014 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.0081 g	0.0060 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709596: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat greens

USDA lists 7 preparations of greens. The greens page puts them side by side, per 100 g and per portion.

Compare every greens preparation

Next questions

Foods high in fibermore fiber per 100 g than 86% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov