Cooked Leafy Green Breakdown
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
