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Greens nutrition facts

A typical portion of greens (1 cup; 175 g, canned) has 70 calories and 2g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 37 calories (fresh, cooked, no added fat) to 59 (frozen, cooked, fat added).

Nutrition Facts

Serving size1 cup (175g)
Amount per serving
Calories70
% Daily Value*
Total Fat 5g6%
Saturated Fat 1.5g6%
Trans Fat not declared
Cholesterol <5mg1%
Sodium 590mg25%
Total Carbohydrate 5g2%
Dietary Fiber 2g8%
Total Sugars <1g
Includes Added Sugars not declared
Protein 2g5%
Vitamin D 0mcg0%
Calcium 200mg15%
Iron 2.6mg14%
Potassium 240mg5%

* 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 for Greens, canned, cooked, scaled to the portion. Check the USDA record.

Protein per 100 g
1.3g
more than 19% of 8,218 USDA reference foods
Calories per 100 g
41
more than 11% of reference foods
Sodium per 100 g
335mg
more than 75% of reference foods

1 cup weighs 175 g in USDA's record for Greens, canned, cooked (FDC 2709598); across 7 records of greens USDA weighs it at 130 to 175 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 26% carbohydrate, 61% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin K488 µg in 1 cup (175 g), 406% of the Daily Value
  • Vitamin A522 µg RAE in 1 cup (175 g), 58% of the Daily Value
  • Folate147 µg DFE in 1 cup (175 g), 37% of the Daily Value
  • Vitamin C25 mg in 1 cup (175 g), 28% of the Daily Value
  • Vitamin E3.1 mg in 1 cup (175 g), 21% of the Daily Value
  • Copper0.1 mg in 1 cup (175 g), 16% of the Daily Value

Source: USDA FoodData Central (FDC 2709598), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of greens USDA describes

Frozen, cooked, fat added has the most calories per 100 g (59); the fewest: Fresh, cooked, no added fat (37)

Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59Calories per 100 g by USDA description of greensCanned41Greens with ham or pork47Fresh, cooked, no added fat37Frozen, cooked, no added fat37NS as to form58Frozen, cooked, fat added59
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 7 USDA descriptions of greens, per 100 g
USDA descriptionCaloriesProteinFatSodium
Greens, canned, cooked411.3 g2.8 g335 mg
Greens with ham or pork474.9 g1.4 g370 mg
Greens, fresh, cooked, no added fat373 g1 g159 mg
Greens, frozen, cooked, no added fat372.9 g0.7 g146 mg
Greens, NS as to form, cookedSame values: Greens, fresh, cooked, fat added582.9 g3.4 g163 mg
Greens, frozen, cooked, fat added592.8 g3.2 g150 mg

Every nutrient in this record (65)

The portion is 1 cup (175 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein2.31 g1.32 g5%
Total lipid (fat)4.93 g2.82 g6%
Carbohydrate, by difference4.74 g2.71 g2%
Energy71.8 kcal41.0 kcal
Alcohol, ethyl0 g0 g
Water160 g91.5 g
Total Sugars0.72 g0.41 g
Fiber, total dietary2.27 g1.30 g8%
Cholesterol3.50 mg2.00 mg1%
Fatty acids, total saturated1.28 g0.73 g6%
Fatty acids, total monounsaturated1.61 g0.92 g
Fatty acids, total polyunsaturated1.47 g0.84 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca200 mg114 mg15%
Iron, Fe2.56 mg1.46 mg14%
Magnesium, Mg33.3 mg19.0 mg8%
Phosphorus, P35.0 mg20.0 mg3%
Potassium, K238 mg136 mg5%
Sodium, Na586 mg335 mg25%
Zinc, Zn0.39 mg0.22 mg4%
Copper, Cu0.14 mg0.080 mg16%
Selenium, Se1.22 µg0.70 µg2%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol19.3 µg11.0 µg
Vitamin A, RAE522 µg298 µg58%
Carotene, beta6,032 µg3,447 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)3.15 mg1.80 mg21%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin11,113 µg6,350 µg
Vitamin C, total ascorbic acid24.9 mg14.2 mg28%
Thiamin0.018 mg0.010 mg1%
Riboflavin0.10 mg0.058 mg8%
Niacin0.61 mg0.35 mg4%
Vitamin B-60.096 mg0.055 mg6%
Folate, total147 µg84.0 µg
Vitamin B-120 µg0 µg0%
Choline, total0.88 mg0.50 mg0%
Vitamin K (phylloquinone)488 µg279 µg406%
Folic acid0 µg0 µg
Folate, food147 µg84.0 µg
Folate, DFE147 µg84.0 µg37%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.032 g0.018 g
SFA 6:00.023 g0.013 g
SFA 8:00.014 g0.0080 g
SFA 10:00.033 g0.019 g
SFA 12:00.038 g0.022 g
SFA 14:00.12 g0.066 g
SFA 16:00.72 g0.41 g
SFA 18:00.25 g0.14 g
MUFA 18:11.52 g0.87 g
PUFA 18:21.19 g0.68 g
PUFA 18:30.28 g0.16 g
PUFA 20:40.0018 g0.0010 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.049 g0.028 g
PUFA 18:40 g0 g
MUFA 20:10.021 g0.012 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2709598: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in greens?

70 in 1 cup (175 g) of canned; 37 to 59 per 100 g across USDA's descriptions.

How much protein is in greens?

2g in 1 cup; 1.3 g per 100 g.

How much sodium is in greens?

590mg in 1 cup; 335 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov