USDA reference food

Greens, frozen, cooked, no added fat

1 cup of greens, frozen, cooked, no added fat (170 g) has 60 calories, 5g of protein, 1g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709594). It is one of 7 USDA descriptions of greens.

FoodData Central 2709594, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (170g)

AmountPortion

Amount per serving

Calories60

% Daily Value*

Total Fat 1g2%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 250mg11%

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: 2.9g; more than 29% of 8,218 USDA reference foods
Calories per 100 g: 37; more than 10% of reference foods
Fiber per 100 g: 2.7g; more than 77% of reference foods

What a portion gives you

Fiber 5g16%

Protein 5g10%

Potassium 330mg7%

Calcium 290mg22%

Iron 1.9mg10%

Sodium 250mg11%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709594); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K851 µg in 1 cup (170 g), 709% of the Daily Value
Vitamin A639 µg RAE in 1 cup (170 g), 71% of the Daily Value
Vitamin C36 mg in 1 cup (170 g), 40% of the Daily Value
Folate114 µg DFE in 1 cup (170 g), 28% of the Daily Value
Vitamin E2.6 mg in 1 cup (170 g), 17% of the Daily Value
Riboflavin0.2 mg in 1 cup (170 g), 15% of the Daily Value
Copper0.1 mg in 1 cup (170 g), 13% of the Daily Value
Magnesium44 mg in 1 cup (170 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709594), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 56% carbohydrate, 16% fat and 28% 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	37.0	10%
Protein	2.92 g	29%
Total fat	0.71 g	25%
Carbohydrate	5.75 g	46%
Fiber	2.70 g	77%
Total sugars	0.78 g	45%
Sodium	146 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 (170 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.96 g	2.92 g	10%
Total lipid (fat)	1.21 g	0.71 g	2%
Carbohydrate, by difference	9.78 g	5.75 g	4%
Energy	62.9 kcal	37.0 kcal
Alcohol, ethyl	0 g	0 g
Water	152 g	89.5 g
Total Sugars	1.33 g	0.78 g
Fiber, total dietary	4.59 g	2.70 g	16%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.17 g	0.098 g	1%
Fatty acids, total monounsaturated	0.10 g	0.059 g
Fatty acids, total polyunsaturated	0.58 g	0.34 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	287 mg	169 mg	22%
Iron, Fe	1.85 mg	1.09 mg	10%
Magnesium, Mg	44.2 mg	26.0 mg	11%
Phosphorus, P	56.1 mg	33.0 mg	4%
Potassium, K	330 mg	194 mg	7%
Sodium, Na	248 mg	146 mg	11%
Zinc, Zn	0.48 mg	0.28 mg	4%
Copper, Cu	0.12 mg	0.069 mg	13%
Selenium, Se	2.04 µg	1.20 µg	4%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	639 µg	376 µg	71%
Carotene, beta	7,609 µg	4,476 µg
Carotene, alpha	93.5 µg	55.0 µg
Vitamin E (alpha-tocopherol)	2.62 mg	1.54 mg	17%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	37.4 µg	22.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	13,915 µg	8,185 µg
Vitamin C, total ascorbic acid	36.0 mg	21.2 mg	40%
Thiamin	0.090 mg	0.053 mg	8%
Riboflavin	0.19 mg	0.11 mg	15%
Niacin	0.86 mg	0.51 mg	5%
Vitamin B-6	0.15 mg	0.088 mg	9%
Folate, total	114 µg	67.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	31.1 mg	18.3 mg	6%
Vitamin K (phylloquinone)	851 µg	500 µg	709%
Folic acid	0 µg	0 µg
Folate, food	114 µg	67.0 µg
Folate, DFE	114 µg	67.0 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 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0051 g	0.0030 g
SFA 14:0	0.0051 g	0.0030 g
SFA 16:0	0.14 g	0.084 g
SFA 18:0	0.010 g	0.0060 g
MUFA 18:1	0.071 g	0.042 g
PUFA 18:2	0.23 g	0.13 g
PUFA 18:3	0.34 g	0.20 g
PUFA 20:4	0.0017 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0085 g	0.0050 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0034 g	0.0020 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 2709594: 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