Mixed Salad Greens Raw

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Mixed Salad Greens Raw: Nutritional Analysis

Overview

Mixed salad greens are low in calories, providing only 17 kcal per 100 g, which may make them suitable for those looking to manage their caloric intake. The macronutrient profile is predominantly composed of carbohydrates (3.22 g), with a low amount of fat (0.24 g) and a modest amount of protein (1.52 g). Notably, the fiber content is relatively high at 2 g, contributing to approximately 7% of the Daily Value (DV), which can support digestive health. In terms of micronutrients, mixed salad greens are particularly rich in Vitamin K, providing 193.4 mcg, which is 161% of the DV. They also contain significant amounts of Vitamin A and Folate, with 31% and 27% of the DV, respectively. This nutrient density makes mixed salad greens a beneficial addition to a well-rounded diet, particularly for individuals seeking to increase their intake of vitamins and minerals while keeping calories low.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Dietary Fiber	2 g	7% DV	Moderate
Vitamin A (RAE)	282 mcg	31% DV	Above Average
Vitamin C	10.1 mg	11% DV	Moderate
Vitamin K	193.4 mcg	161% DV	Above Average
Folate (B9)	108 mcg	27% DV	Above Average
Calcium	48 mg	4% DV	Low
Iron	1.16 mg	6% DV	Moderate
Magnesium	26 mg	6% DV	Moderate
Potassium	291 mg	6% DV	Moderate
Protein	1.52 g	3% DV	Low

Potential Benefits

• Vitamin K: The high content of Vitamin K may support bone health and assist in proper blood clotting.
• Vitamin A: With 31% of the DV, Vitamin A contributes to maintaining healthy vision and immune function.
• Folate (B9): The presence of Folate is important for DNA synthesis and may support overall cellular health.
• Dietary Fiber: The fiber content can aid in digestive health and promote feelings of fullness.

Potential Concerns

• Low Protein: With only 1.52 g of protein, reliance solely on mixed salad greens may not meet protein needs effectively.
• Low Calcium: The low calcium content may not sufficiently support bone health if salad greens are a primary dietary component.
• Low Iron: The iron content may not be adequate for individuals with higher iron requirements, such as pregnant women.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Mixed salad greens are an excellent source of Vitamin K and provide beneficial amounts of Vitamin A and Folate, making them a valuable addition to a balanced diet. However, they are low in protein and other essential minerals like calcium and iron, which may limit their standalone nutritional sufficiency. These greens may best serve as a complement to other nutrient-dense foods in various dietary plans.