The Complete List Of Green Vegetables

Lettuce

Lettuce is planted in early spring. There are five types of lettuces

  1. loose-leaf lettuce

  2. Romanie

  3. Butterhead

  4. Asparagus lettuce

  5. Crisphead

This green vegetable flourishes between 60 F & 70 F

Source: https://extension.illinois.edu/veggies/lettuce.cfm 

Swiss Chard

A very colorful vegetable. It has many names, e.g spinach beet, perpetual spinach, crab beet, or sometimes simply the chard.

Note: When buying don't forget to check the color of leaves. Make sure it's not brown. It should be bright green and fresh.

Nutrition Facts

Amount Per 1 cup (36 g)1 leaf (48 g)100 grams

Calories 19

Total Fat 0.2 g

0%

Saturated fat 0 g


0%

Monounsaturated fat 0 g

Polyunsaturated fat 0.1 g

Cholesterol 0 mg

0%

Sodium 213 mg

8%

Potassium 379 mg

10%

Total Carbohydrate 3.7 g

1%

Dietary fiber 1.6 g

6%

Sugar 1.1 g

Protein 1.8 g

3%

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Source: USDA https://ndb.nal.usda.gov/ndb/search/list?qlookup=11147

Kale ( leaf cabbage)

Kale is fully packed with vitamins and minerals. Rich in potassium and calcium along with Vitamin A, Vitamin C, Vitamin K.

You can eat Kale raw, with salad, or in liquid form ( Soup or Smoothie).

Nutrient
Unit
1Value per 100 g

Water

g
84.04

Energy

kcal
49

Protein

g
4.28

Total lipid (fat)

g
0.93
Carbohydrate, by difference

g
8.75

​​​​Fiber, total dietary

g
3.6

Sugars, total

g
2.26

Arugula

Arugula or  Rocket is part of genus Eruca family. It helps to detoxify the body. Rich in folic acid and contains Vitamin c, Vitamin K, and Vitamin A.

Nutrient
Unit
1Value per 100 g

Water

g
84.04

Energy

kcal
49

Protein

g
4.28

Total lipid (fat)

g
0.93
Carbohydrate, by difference

g
8.75

​​​​Fiber, total dietary

g
3.6

Sugars, total

g
2.26

Spinach

Ahh, spinach my childhood love. I remember this green vegetable from the cartoon “Popeye the sailor man”. Spinach is rich in iron.

A hundred grams of spinach has

  • 25 calories
  • 2.8g protein
  • 0.8g fat
  • 1.6g Carbohydrates
  • 2.8g fiber

source https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach

Romaine lettuce

Romaine Lettuce is the every gym buff’s and nutritionist’s love.  Only 8 calories and 1-2 grams of Carbs/Cup. So if you are thinking to lose some weight Romaine lettuce will be your best friend.  This green leafy vegetable is very good for your immune system.

Nutrition Facts

Amount Per 1 leaf inner (6 g)1 leaf outer (28 g)1 cup shredded (47 g)1 NLEA serving (85 g)100 grams1 head (626 g)100 grams.

Total Fat 0.3 g

0%

Saturated fat 0 g


0%

Monounsaturated fat 0 g

Polyunsaturated fat 0.2 g

Cholesterol 0 mg

0%

Sodium 8 mg

0%

Potassium 247 mg

7%

Total Carbohydrate 3.3 g

1%

Dietary fiber 2.1 g

8%


Sugar 1.2 g

Protein 1.2 g

2%

Vitamin A
174%
Calcium
3%
Vitamin D
0%
Vitamin B-12
0%
Vitamin C
6%
Iron
5%
Vitamin B-6
5%

Iceberg lettuce

The topmost ingredient, used in every Salad. Green in color and crunchy in texture. Rich in Vitamin C, A & K. Also contains Vitamin B6, and Vitamin B9.

Nutrition Facts

Amount Per 1 leaf, small (5 g)1 leaf, medium (8 g)1 leaf, large (15 g)1 cup, chopped (1/2" pieces, loosely packed) (57 g)1 cup shredded (72 g)1 NLEA Serving (89 g)100 grams1 head, small (324 g)1 head, medium (6" dia) (539 g)1 head, large (755 g)100 grams

Total Fat 0.1 g

0%

Saturated fat 0 g


0%

Polyunsaturated fat 0.1 g

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Monounsaturated fat 0 g

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Cholesterol 0 mg

0%

Sodium 10 mg

0%

Potassium 141 mg

4%

Total Carbohydrate 3 g

1%

Dietary fiber 1.2 g

4%


Sugar 2 g

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Protein 0.9 g

1%

Vitamin A
10%
Calcium
1%
Vitamin D
0%
Vitamin B-12
0%
Vitamin C
4%
Iron
2%
Magnesium
1%
Source : https://ndb.nal.usda.gov/ndb/search/list?qlookup=11

Collard greens

Collard green is a natural detoxifier and can help to remove the toxin from the body. It improves the cardiovascular health and lowers the cholesterol. It has the good amount of proteins.

Nutrition Facts

Amount Per 1 cup, chopped (36 g)100 grams100 grams

Total Fat 0.6 g

0%

Saturated fat 0.1 g

0%

Polyunsaturated fat 0.2 g

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Monounsaturated fat 0 g

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Cholesterol 0 mg

0%

Sodium 17 mg

0%

Potassium 213 mg

6%

Total Carbohydrate 5 g

1%

Dietary fiber 4 g

16%


Sugar 0.5 g

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Protein 3 g

6%

Vitamin A
10%
Calcium
1%
Vitamin D
0%
Vitamin B-12
0%
Vitamin C
4%
Iron
2%
Magnesium
1%
Source: https://ndb.nal.usda.gov/ndb/search/list?qlookup=11161

Artichokes

It lowers the sugar level in blood. It may help you the fight against the cancer. Increase the cardiovascular health. It improves your digestion and detox liver.

Total Fat 0.2 g

0%

Saturated fat 0 g

0%

Polyunsaturated fat 0.1 g

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Monounsaturated fat 0 g

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Cholesterol 0 mg

0%

Sodium 94 mg

3%

Potassium 370 mg

10%

Total Carbohydrate 11 g

3%

Dietary fiber 5 g

20%


Sugar 1 g

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Protein 3.3 g

6%

Vitamin A
0%
Calcium
4%
Vitamin D
0%
Vitamin B-12
0%
Vitamin C
19%
Iron
7%
Magnesium
15%
Source: https://ndb.nal.usda.gov/ndb/search/list?qlookup=11007

Bok Choy

Bok Choy or Chinese Cabbage is a very nutrient dense green vegetable. It enhances the blood circulation. It makes bones strong, and good for the health of the heart. Some studies show that it also protects from cancer.

Below are some nutrition facts.

Amount Per 1 leaf (14 g)1 cup, shredded (70 g)100 grams1 head (840 g)100 grams

Calories 13

Total Fat 0.2 g

0%

Saturated fat 0 g

0%

Polyunsaturated fat 0.1 g

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Monounsaturated fat 0 g

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Cholesterol 0 mg

0%

Sodium 65 mg

2%

Potassium252 mg

7%

Total Carbohydrate2.2 g

0%

Dietary fiber 1 g

4%


Sugar 1.2 g

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Protein 1.5 g

3%

Vitamin A
89%
Calcium
10%
Vitamin D
0%
Vitamin B-12
0%
Vitamin C
75%
Iron
4%
Magnesium
4%
Source : https://ndb.nal.usda.gov/ndb/search/list?qlookup=11116

Broccoli

Broccoli - The love of fitness enthusiasts and gym rats. This green and nutritious vegetable has a lot of health benefits. Sulforaphane (found in broccoli) can help to fight against the lung and colon cancer. You can get 2 crops per year. Rich in Vitamins D & Vitamins A

Cabbage

There are 3 common types of cabbage.

  • Green Cabbage
  • Savoy Cabbage
  • Red Cabbage

Below are nutrition facts

Calories 16

Dietary fiber 2.9 grams

Carbohydrates 3.6 mg

Vitamin C 18.2 mg

source: https://extension.illinois.edu/veggies/cabbage.cfm

Cucumbers

Cucumber is the part of Cucumis sativus family. Can be eaten as a pickle, raw or with salad. Cucumber is full of water, low in sodium that makes it an ideal vegetable for fat loss, or low cholesterol.

Brussels Sprouts

Very popular in Belgium. Brussels is the rich source of Vitamin C & K. It's the part of the same group as cabbage. Use it in the salad or cook it.

Nutrient
Unit
Value per 100 g

Water

g
86

Energy

kcal
43

Protein

g
3.38

Total lipid (fat)

g
0.3
Carbohydrate, by difference

g
8.95

​​​​Fiber, total dietary

g
3.8

Sugars, total

g
2.2
Calcium, Ca
mg
42
Iron, Fe
mg
1.4
Magnesium, Mg
mg
23
Phosphorus, P
mg
69
Potassium, K
mg
389
Sodium, Na
mg
25

Asparagus

Sometimes also called sparrow grass. Asparagus is used as medicine as well.

Rich in rutin and low in sodium like other green veggies. You can read more about nutrition and recipes here http://www.michiganasparagus.org/our-team

Scallions or Green Onions

Green Onions or Scallions is the part of the lily family. Rich in Vitamin K and Fiber. Sometimes used as a starter dish in some parts of the world (Especially, in southeast Asia).

Nutrition Facts

Total Fat 0.2 g

0%

Saturated fat 0 g

0%

Polyunsaturated fat 0.1 g

Enter your text here...

Monounsaturated fat 0 g

Enter your text here...

Cholesterol 0 mg

0%

Sodium 16 mg

2%

Potassium 276 mg

7%

Total Carbohydrate 7 g

0%

Dietary fiber 2.6 g

4%


Sugar 2.3 g

Enter your text here...

Protein 1.8 g

3%

Vitamin A
19%
Calcium
7%
Vitamin D
0%
Vitamin B-12
0%
Vitamin C
31%
Iron
8%
Magnesium
5%

Celery

Celery is the part of Apiaceae family. Classified as a vegetable and has a lot of fiber. Widely used as part of weight loss diet.

Nutrient
Unit
Value per 100 g

Water

g
95.43

Energy

kcal
16

Protein

g
0.69

Total lipid (fat)

g
0.17
Carbohydrate, by difference

g
2.97

​​​​Fiber, total dietary

g
1.6

Sugars, total

g
1.34

Source : https://ndb.nal.usda.gov/ndb/foods/show/2914

Zucchini

This green fruit comes in two varieties, Yellow and light green.

Nutrient
Unit
Value per 100 g

Water

g
94.79

Energy

kcal
17

Protein

g
1.21

Total lipid (fat)

g
0.32
Carbohydrate, by difference

g
3.11

​​​​Fiber, total dietary

g
1

Sugars, total

g
2.5
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