In the Summer months, I crave cool, crispy raw salad greens, but when cooler temps roll in, I'm all about cooked greens. I often sauté them in a little olive oil with garlic, and they're flavorful, low in calories, and full of vitamins and nutrients. If you've ever wondered just how nutritious they are, I made a little chart so you can find out.
To see the breakdown, read more.
| 1 cup cooked | Calories | Fiber (g) | Vitamin A (IU) | Iron (mg) | Potassium (mg) | Folate (mcg) |
| Your RDI (just to compare) | around 2,000 | 25-30 | 2,333 | 18 | 4,200 | 400 |
| Spinach | 41 | 4 | 18,867 | 6.4 | 839 | 263 |
| Mustard spinach | 29 | 4 | 14,761 | 1.4 | 513 | 131 |
| Kale | 36 | 3 | 17,709 | 1.2 | 296 | 16.9 |
| Swiss chard | 35 | 4 | 10,717 | 4 | 961 | 15.7 |
| Broccoli raab (1 bunch cooked) | 144 | 12 | 19,812 | 5.5 | 1,499 | 310 |
| Escarole | 95 | 5.8 | 1,843 | 1.4 | 530 | 172 |
| Mustard greens | 22.4 | 3 | 2,100 | 1.08 | 301 | 108 |
| Turnip greens | 33 | 5.7 | 4,199 | 1.3 | 333 | 196 |
| Watercress | 15 | 2 | 2,823 | .36 | 449 | 8 |
Not sure how to use cooked greens? Try indian spiced chard or simple sautéed escarole, and this is how I like to prepare kale. If you have a tasty way to cook greens, please share it in the Healthy Recipe group.
Source: Flickr User PetroleumJelliffe
See by Chloe
Emanuela Passeri
Pringle
I love raw spinach. When I sautee it in olive oil, it is harder for me to eat.
1Yuk! I hate cooked greens, I'd rather have them raw. Yum!
2Always happy to learn more about healthy cooking, thank you! Any advice on baking greens (http://www.shop.com/Home+Store-Bakeware-3?r=&g=1&k=24)?
Happy shopping,
Kat
3@katluvsshoes
Broccoli RABE
I love it!!!
4I don't do a lot of cooked greens, only because I like them best when they are raw. I love raw spinach on my salad...it's fantastic! I never did care much for the bitter/spicy greens, but watercress is pretty good stuff.
5is this the nutrition info for 1 cup cooked, or 1 cup before its cooked??
6Frenchys - it's for 1 cup cooked.
7great! Thank you!
8I prefer my spinach raw however I love cooked bok choy-sauteed or steamed with some mushrooms and little soy sauce:))
9spinach raw or sauteed.
brocoli has to be steamed or raw.
10Looking at the comments, it seems I'm in the minority but I LOVE greens. I sometimes think I could live on kale - juiced, cooked down with olive oil and red pepper flakes, raw in salads, blended up in smoothies. I lovvve it.
11Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.