Calories in Greens with ham or pork
Generic food Vegetables
Greens with ham or pork contains 47 kcal per 100 g. A typical serving of 1 cup (144 g) provides about 68 kcal.
Roughly 38% of its calories come from protein, with 37% from carbohydrates and 25% from fat (estimated with general energy factors).
That is close to the median for other dark green vegetables on FoodFactly (50 kcal per 100 g).
100 g provides 303% of the Daily Value for Vitamin K, 45% of the Daily Value for Vitamin C and 25% 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 | 47 kcal | |
| Total fat C | 1.4 g | 2% |
| Saturated fat C | 0.28 g | 1% |
| Cholesterol C | 7 mg | 2% |
| Sodium C | 370 mg | 16% |
| Total carbohydrates C | 4.7 g | 2% |
| Dietary fiber C | 3.6 g | 13% |
| Total sugars C | 0.84 g | |
| Protein C | 4.9 g | 10% |
| Vitamin A C | 222 µg | 25% |
| Vitamin C C | 40.5 mg | 45% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 364 µg | 303% |
| Thiamin (B1) C | 0.11 mg | 10% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 1.5 mg | 10% |
| Vitamin B6 C | 0.19 mg | 11% |
| Folate (B9) C | 65 µg | 16% |
| Vitamin B12 C | 0.05 µg | 2% |
| Choline C | 18.5 mg | 3% |
| Calcium C | 205 mg | 16% |
| Iron C | 1.1 mg | 6% |
| Magnesium C | 30 mg | 7% |
| Phosphorus C | 73 mg | 6% |
| Potassium C | 303 mg | 6% |
| Zinc C | 0.5 mg | 5% |
| Copper C | 0.086 mg | 10% |
| Selenium C | 5.4 µg | 10% |
% 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 38%
- Carbohydrates 37%
- Fat 25%
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
- Protein4.9 gin the top quarter of other dark green vegetables (median 2.9 g)
- Fiber3.6 gabove the median for other dark green vegetables (median 3.3 g)
- Sugars0.84 gabove the median for other dark green vegetables (median 0.74 g)
- Fat1.4 gbelow the median for other dark green vegetables (median 2.9 g)
- Saturated fat0.28 gbelow the median for other dark green vegetables (median 0.73 g)
- Sodium370 mgin the top quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal10.4 gprotein density, useful for comparing foods with different calorie levels
- Water86.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.32 g |
|---|---|
| Polyunsaturated fat C | 0.41 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 | 0.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0.009 g |
| SFA 16:0 C | 0.2 g |
| SFA 18:0 C | 0.061 g |
| MUFA 18:1 C | 0.29 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0.008 g |
| MUFA 16:1 C | 0.017 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.005 g |
| MUFA 22:1 C | 0.005 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2,630 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 4,800 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 6 µg |
| Cryptoxanthin, beta C | 23 µg |
Other components (8)
| Water C | 86.8 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 |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mushroom, pioppini | 31 | 3.5 g | 5.8 g | 0.24 g |
| Mushroom, oyster | 33 | 2.9 g | 6.9 g | 0.19 g |
| Mushroom, beech | 33 | 2.2 g | 6.8 g | 0.45 g |
| Mushroom, maitake | 31 | 2.2 g | 6.6 g | 0.27 g |
| Mushroom, lion's mane | 35 | 2.5 g | 7.6 g | 0.26 g |
| Mushrooms, shiitake | 36 | 2.4 g | 8.2 g | 0.2 g |
| Mushroom, enoki | 37 | 2.4 g | 8.1 g | 0.25 g |
| Mushroom, king oyster | 38 | 2.4 g | 8.5 g | 0.31 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in greens with ham or pork?
100 g of greens with ham or pork has 47 kcal. 1 cup (144 g): about 68 kcal.
How much protein is in greens with ham or pork?
Greens with ham or pork contains 4.9 g of protein per 100 g (10% of the 50 g Daily Value), or 7.1 g in 1 cup (144 g). About 38% of its calories come from protein. Compared with other other dark green vegetables, that is among the highest quarter (median 2.9 g).
How many carbs are in greens with ham or pork?
Greens with ham or pork has 4.7 g of total carbohydrates per 100 g, including 3.6 g of fiber and 0.84 g of sugars.
How much fat is in greens with ham or pork?
Greens with ham or pork contains 1.4 g of fat per 100 g, of which 0.28 g is saturated (1% of the Daily Value).
What vitamins and minerals does greens with ham or pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (303% DV), Vitamin C (45% DV), Vitamin A (25% DV), Folate (B9) (16% DV) and Riboflavin (B2) (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in greens with ham or pork?
100 g contains 370 mg of sodium, 16% 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 2706759. 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.