Calories in Greens, fresh, cooked, fat added
Generic food Cooked Vegetables
Greens, fresh, cooked, fat added contains 58 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 78 kcal.
Roughly 49% of its calories come from fat, with 32% from carbohydrates and 19% 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 342% of the Daily Value for Vitamin K, 50% of the Daily Value for Vitamin C and 29% of the Daily Value for Vitamin A.
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 | 58 kcal | |
| Total fat C | 3.4 g | 4% |
| Saturated fat C | 0.75 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 163 mg | 7% |
| Total carbohydrates C | 5 g | 2% |
| Dietary fiber C | 4.1 g | 15% |
| Total sugars C | 0.72 g | |
| Protein C | 2.9 g | 6% |
| Vitamin A C | 259 µg | 29% |
| Vitamin C C | 45.3 mg | 50% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2 mg | 13% |
| Vitamin K C | 410 µg | 342% |
| Thiamin (B1) C | 0.075 mg | 6% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 0.88 mg | 6% |
| Vitamin B6 C | 0.18 mg | 10% |
| Folate (B9) C | 72 µg | 18% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 10.2 mg | 2% |
| Calcium C | 228 mg | 18% |
| Iron C | 1.1 mg | 6% |
| Magnesium C | 31 mg | 7% |
| Phosphorus C | 42 mg | 3% |
| Potassium C | 294 mg | 6% |
| Zinc C | 0.29 mg | 3% |
| Copper C | 0.084 mg | 9% |
| 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 19%
- Carbohydrates 32%
- Fat 49%
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
- Fiber4.1 gin the top quarter of other dark green vegetables (median 3.3 g)
- Sugars0.72 gbelow the median for other dark green vegetables (median 0.74 g)
- Fat3.4 gin the top quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.75 gabove the median for other dark green vegetables (median 0.73 g)
- Sodium163 mgabove the median for other dark green vegetables (median 149 mg)
- Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels
- Water86.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.94 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 | 0.79 g |
| SFA 4:0 C | 0.017 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.016 g |
| SFA 12:0 C | 0.023 g |
| SFA 14:0 C | 0.066 g |
| SFA 16:0 C | 0.44 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.9 g |
| PUFA 18:3 C | 0.29 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.014 g |
| MUFA 22:1 C | 0.006 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2,960 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 5,400 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 7 µg |
| Cryptoxanthin, beta C | 26 µg |
Other components (8)
| Water C | 86.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 72 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, frozen, cooked, fat added Cooked | 59 | 2.8 g | 5.6 g | 3.2 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, NS as to form, cooked Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, fresh, cooked, fat added, NS as to fat type Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, fresh, cooked with oil Cooked | 61 | 3.1 g | 5.6 g | 3.8 g |
| Collards, fresh, cooked with butter or margarine Cooked | 54 | 3.2 g | 5.7 g | 3 g |
| Beet greens, cooked Cooked | 48 | 2.3 g | 4.5 g | 2.9 g |
| Kale, NS as to form, cooked Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Kale, fresh, cooked, fat added Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Spinach, frozen, cooked, fat added, NS as to fat type Cooked | 56 | 3.9 g | 4.7 g | 3.4 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 58 kcal. 1 cup (135 g): about 78 kcal.
How much protein is in cooked greens?
Cooked greens contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 3.9 g in 1 cup (135 g). About 19% of its calories come from protein.
How many carbs are in cooked greens?
Cooked greens has 5 g of total carbohydrates per 100 g, including 4.1 g of fiber and 0.72 g of sugars.
How much fat is in cooked greens?
Cooked greens contains 3.4 g of fat per 100 g, of which 0.75 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 (342% DV), Vitamin C (50% DV), Vitamin A (29% DV), Folate (B9) (18% DV) and calcium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked greens?
100 g contains 163 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 2709596. 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.