USDA reference food

Greens, frozen, cooked, fat added

1 cup of greens, frozen, cooked, fat added (175 g) has 100 calories, 5g of protein, 6g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709597). It is one of 7 USDA descriptions of greens.

FoodData Central 2709597, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (175g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 6g7%

Saturated Fat 1.5g7%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 260mg11%

Total Carbohydrate 10g4%

Dietary Fiber 5g16%

Total Sugars 1g

Includes Added Sugars not declared

Protein 5g10%

Vitamin D 0mcg0%

Calcium 290mg22%

Iron 1.9mg10%

Potassium 330mg7%

* 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: 2.8g; more than 29% of 8,218 USDA reference foods
Calories per 100 g: 59; more than 17% of reference foods
Fiber per 100 g: 2.6g; more than 76% of reference foods

What a portion gives you

Fiber 5g16%

Protein 5g10%

Potassium 330mg7%

Calcium 290mg22%

Iron 1.9mg10%

Sodium 260mg11%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709597); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K854 µg in 1 cup (175 g), 712% of the Daily Value
Vitamin A660 µg RAE in 1 cup (175 g), 73% of the Daily Value
Vitamin C36 mg in 1 cup (175 g), 40% of the Daily Value
Folate114 µg DFE in 1 cup (175 g), 28% of the Daily Value
Vitamin E3.3 mg in 1 cup (175 g), 22% of the Daily Value
Riboflavin0.2 mg in 1 cup (175 g), 15% of the Daily Value
Copper0.1 mg in 1 cup (175 g), 13% of the Daily Value
Vitamin B60.2 mg in 1 cup (175 g), 10% of the Daily Value
Magnesium44 mg in 1 cup (175 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709597), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 36% carbohydrate, 46% fat and 18% 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	59.0	17%
Protein	2.84 g	29%
Total fat	3.24 g	41%
Carbohydrate	5.59 g	46%
Fiber	2.60 g	76%
Total sugars	0.76 g	45%
Sodium	150 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 (175 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.97 g	2.84 g	10%
Total lipid (fat)	5.67 g	3.24 g	7%
Carbohydrate, by difference	9.78 g	5.59 g	4%
Energy	103 kcal	59.0 kcal
Alcohol, ethyl	0 g	0 g
Water	153 g	87.2 g
Total Sugars	1.33 g	0.76 g
Fiber, total dietary	4.55 g	2.60 g	16%
Cholesterol	3.50 mg	2.00 mg	1%
Fatty acids, total saturated	1.33 g	0.76 g	7%
Fatty acids, total monounsaturated	1.68 g	0.96 g
Fatty acids, total polyunsaturated	1.86 g	1.06 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	287 mg	164 mg	22%
Iron, Fe	1.85 mg	1.06 mg	10%
Magnesium, Mg	43.8 mg	25.0 mg	10%
Phosphorus, P	57.8 mg	33.0 mg	5%
Potassium, K	329 mg	188 mg	7%
Sodium, Na	263 mg	150 mg	11%
Zinc, Zn	0.47 mg	0.27 mg	4%
Copper, Cu	0.12 mg	0.067 mg	13%
Selenium, Se	1.93 µg	1.10 µg	4%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	19.3 µg	11.0 µg
Vitamin A, RAE	660 µg	377 µg	73%
Carotene, beta	7,614 µg	4,351 µg
Carotene, alpha	92.8 µg	53.0 µg
Vitamin E (alpha-tocopherol)	3.29 mg	1.88 mg	22%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	36.8 µg	21.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	13,909 µg	7,948 µg
Vitamin C, total ascorbic acid	36.1 mg	20.6 mg	40%
Thiamin	0.091 mg	0.052 mg	8%
Riboflavin	0.19 mg	0.11 mg	15%
Niacin	0.86 mg	0.49 mg	5%
Vitamin B-6	0.18 mg	0.10 mg	10%
Folate, total	114 µg	65.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	31.5 mg	18.0 mg	6%
Vitamin K (phylloquinone)	854 µg	488 µg	712%
Folic acid	0 µg	0 µg
Folate, food	114 µg	65.0 µg
Folate, DFE	114 µg	65.0 µg	28%
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	0.032 g	0.018 g
SFA 6:0	0.023 g	0.013 g
SFA 8:0	0.014 g	0.0080 g
SFA 10:0	0.030 g	0.017 g
SFA 12:0	0.040 g	0.023 g
SFA 14:0	0.12 g	0.067 g
SFA 16:0	0.78 g	0.45 g
SFA 18:0	0.25 g	0.14 g
MUFA 18:1	1.59 g	0.91 g
PUFA 18:2	1.36 g	0.78 g
PUFA 18:3	0.48 g	0.27 g
PUFA 20:4	0.0035 g	0.0020 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.033 g	0.019 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.025 g	0.014 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.012 g	0.0070 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709597: 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 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