Calories in Greens, frozen, cooked, fat added
Generic food Cooked Vegetables
Greens, frozen, cooked, fat added contains 59 kcal per 100 g. A typical serving of 1 cup (175 g) provides about 103 kcal.
Roughly 46% of its calories come from fat, with 36% from carbohydrates and 18% from protein (estimated with general energy factors).
That is more energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 407% of the Daily Value for Vitamin K, 42% of the Daily Value for Vitamin A and 23% of the Daily Value for Vitamin C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 59 kcal | |
| Total fat C | 3.2 g | 4% |
| Saturated fat C | 0.76 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 150 mg | 7% |
| Total carbohydrates C | 5.6 g | 2% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 0.76 g | |
| Protein C | 2.8 g | 6% |
| Vitamin A C | 377 µg | 42% |
| Vitamin C C | 20.6 mg | 23% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.9 mg | 13% |
| Vitamin K C | 488 µg | 407% |
| Thiamin (B1) C | 0.052 mg | 4% |
| Riboflavin (B2) C | 0.11 mg | 9% |
| Niacin (B3) C | 0.49 mg | 3% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 65 µg | 16% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 18 mg | 3% |
| Calcium C | 164 mg | 13% |
| Iron C | 1.1 mg | 6% |
| Magnesium C | 25 mg | 6% |
| Phosphorus C | 33 mg | 3% |
| Potassium C | 188 mg | 4% |
| Zinc C | 0.27 mg | 2% |
| Copper C | 0.067 mg | 7% |
| Selenium C | 1.1 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 36%
- Fat 46%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.8 gbelow the median for other dark green vegetables (median 2.9 g)
- Fiber2.6 gbelow the median for other dark green vegetables (median 3.3 g)
- Sugars0.76 gabove the median for other dark green vegetables (median 0.74 g)
- Fat3.2 gabove the median for other dark green vegetables (median 2.9 g)
- Saturated fat0.76 gin the top quarter of other dark green vegetables (median 0.73 g)
- Sodium150 mgabove the median for other dark green vegetables (median 149 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water87.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.96 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.78 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.023 g |
| SFA 14:0 C | 0.067 g |
| SFA 16:0 C | 0.45 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.91 g |
| PUFA 18:3 C | 0.27 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.019 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.014 g |
| MUFA 22:1 C | 0.007 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 4,350 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 7,950 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 53 µg |
| Cryptoxanthin, beta C | 21 µg |
Other components (8)
| Water C | 87.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 65 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Greens
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greens, fresh, cooked, no added fat Cooked | 37 | 3 g | 5.2 g | 0.97 g |
| Greens, frozen, cooked, no added fat Cooked | 37 | 2.9 g | 5.8 g | 0.71 g |
| Greens, NS as to form, cooked Cooked | 58 | 2.9 g | 5 g | 3.4 g |
| Greens, fresh, cooked, fat added Cooked | 58 | 2.9 g | 5 g | 3.4 g |
| Greens, canned, cooked Cooked | 41 | 1.3 g | 2.7 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Collards, frozen, cooked with oil Cooked | 61 | 2.9 g | 6.9 g | 3.3 g |
| Collards, frozen, cooked, fat added, NS as to fat type Cooked | 58 | 2.9 g | 6.9 g | 2.9 g |
| Broccoli, NS as to form, cooked Cooked | 63 | 2.6 g | 6.3 g | 3 g |
| Broccoli, fresh, cooked, fat added, NS as to fat type Cooked | 63 | 2.6 g | 6.3 g | 3 g |
| Broccoli, frozen, cooked with oil Cooked | 53 | 3 g | 5.2 g | 3 g |
| Broccoli, fresh, cooked with oil Cooked | 67 | 2.6 g | 6.3 g | 3.4 g |
| Kale, frozen, cooked, fat added Cooked | 66 | 2.9 g | 5.1 g | 3.7 g |
| Collards, frozen, cooked with butter or margarine Cooked | 55 | 2.9 g | 6.9 g | 2.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked greens?
100 g of cooked greens has 59 kcal. 1 cup (175 g): about 103 kcal.
How much protein is in cooked greens?
Cooked greens contains 2.8 g of protein per 100 g (6% of the 50 g Daily Value), or 5 g in 1 cup (175 g). About 18% of its calories come from protein. Compared with other other dark green vegetables, that is below the median (median 2.9 g).
How many carbs are in cooked greens?
Cooked greens has 5.6 g of total carbohydrates per 100 g, including 2.6 g of fiber and 0.76 g of sugars.
How much fat is in cooked greens?
Cooked greens contains 3.2 g of fat per 100 g, of which 0.76 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (407% DV), Vitamin A (42% DV), Vitamin C (23% DV), Folate (B9) (16% DV) and calcium (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked greens?
100 g contains 150 mg of sodium, 7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709597. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.