How many calories are in 100g of mixed greens?

December 15, 2025 •

3 min read

According to nutrition data, a typical 100g serving of mixed salad greens contains a remarkably low 17 to 20 calories, making it a foundation for healthy, low-calorie meals. This low energy density, combined with a high nutrient profile, is a primary reason why mixed greens are a staple for weight management and overall health. However, the exact calorie content can vary slightly depending on the specific blend of leafy vegetables.

Quick Summary

A 100g serving of mixed greens has very few calories, typically between 17 and 20 kcal, due to its high water and fiber content. While low in energy, it is rich in essential vitamins and minerals. The calorie count of your meal will depend on the other ingredients, especially high-fat dressings.

Key Points

Low Calorie Count: 100g of mixed greens typically contains only 17-20 calories, making them ideal for weight management.
High Nutrient Density: Despite being low in calories, mixed greens are rich in essential vitamins (A, C, K) and minerals like iron and potassium.
Variable Contents: The specific calorie count can fluctuate based on the blend of greens, but all leafy varieties remain low in energy.
Dressing is Key: The calorie load of a salad is largely determined by the dressing and other toppings, which can be far more calorific than the greens.
Fiber Rich: Mixed greens have a high fiber content, which aids in digestion and helps promote a feeling of fullness.
Ideal Meal Base: Using mixed greens as a foundation for meals allows for a large, satisfying portion size without a high caloric cost.

The Low-Calorie Power of Mixed Greens

For anyone monitoring their calorie intake, understanding the energy content of mixed greens is essential. The core takeaway is that a 100g portion of mixed greens, which is a substantial serving size, provides an extremely small number of calories. This is because leafy greens are composed primarily of water and fiber, which are not calorically dense. Their low energy density allows you to eat a large volume of food to feel full without consuming excess calories.

What Constitutes 'Mixed Greens'?

The term 'mixed greens' is broad and can include a variety of leafy vegetables. The specific combination can slightly alter the nutritional profile, but the overall low-calorie nature remains consistent. Common ingredients in mixed greens include:

Spinach: A nutrient powerhouse, rich in vitamins A and K, and iron.
Arugula (Rocket): Offers a peppery, spicy flavor and is packed with vitamins.
Romaine Lettuce: Provides a crisp texture and is a good source of vitamin A and K.
Red and Green Leaf Lettuce: Tender and mild-flavored, these lettuces add color and nutrients.
Butterhead Lettuce: Known for its soft, buttery leaves.
Endive and Radicchio: Offer a slightly bitter taste that adds complexity to a salad mix.

How Additions Drastically Increase Calories

While the mixed greens themselves are low-calorie, it's the toppings and dressings that can dramatically change the final energy content of your meal. A seemingly healthy salad can become a high-calorie dish with the wrong additions. For instance, a single tablespoon of a creamy ranch dressing can add around 60-80 calories, far exceeding the calories of the greens themselves. This is a crucial point for anyone focused on weight management. Toppings like cheese, croutons, and bacon bits also pile on calories quickly. For a truly low-calorie meal, opt for vinaigrettes made with a small amount of olive oil or a squeeze of lemon juice instead of creamy, store-bought dressings.

Comparison of Mixed Greens Calories

To illustrate the variability, here is a comparison of the approximate calorie counts for 100g of different types of greens and common salad additions, based on general nutritional data.


Ingredient	Calories per 100g	Notes
Mixed Salad Greens	~17-20 kcal	High water, low fat.
Raw Spinach	~23 kcal	Slightly higher in calories and nutrients due to density.
Romaine Lettuce	~17 kcal	Similar to general mixed greens.
Iceberg Lettuce	~14 kcal	Contains more water and fewer nutrients than other lettuces.
Olive Oil (1 tbsp)	~119 kcal	Calorie-dense addition.
Croutons (100g)	~400 kcal	Significant calorie increase.
Cheddar Cheese (100g)	~403 kcal	High fat content.
Grilled Chicken Breast (100g)	~165 kcal	Lean protein, adds moderate calories.

Maximizing Nutritional Benefits and Minimizing Calories

Achieving the optimal healthy mixed greens meal involves more than just counting calories. It's about strategic additions that enhance both flavor and nutrition without sabotaging your calorie goals. Here are some simple strategies:

Choose Nutrient-Dense Greens: Opt for darker, leafy greens like spinach, arugula, and kale, as they generally contain more vitamins and minerals per calorie.
Use Homemade, Light Dressings: Create your own dressings with vinegar, a small amount of extra virgin olive oil, and herbs. This gives you control over ingredients and calorie content.
Add Non-Starchy Vegetables: Bulk up your salad with other low-calorie vegetables like cucumbers, bell peppers, carrots, and radishes. They add crunch, fiber, and nutrients.
Incorporate Lean Protein: Adding a serving of grilled chicken, hard-boiled eggs, or chickpeas can make your salad a complete and filling meal, helping to keep you satiated for longer. For more information on the health benefits of leafy greens, consult resources like WebMD.
Experiment with Herbs and Spices: Fresh herbs like parsley and cilantro, along with spices like cumin and black pepper, can add significant flavor without adding any calories.

Conclusion

In conclusion, the answer to "how many calories are in 100g of mixed greens?" is a very low 17 to 20 kcal, establishing them as an excellent, low-energy base for any meal. The key to maintaining this low-calorie count is to be mindful of toppings and dressings, as these additions are the primary sources of hidden calories. By focusing on nutrient-rich leafy varieties, using light homemade dressings, and incorporating lean proteins and other low-calorie vegetables, you can create a satisfying and truly healthy meal. Mixed greens are not just a diet food; they are a versatile, nutritious component of a healthy lifestyle.

Frequently Asked Questions

While the calorie counts are consistently very low across most mixed greens, there are minor variations. Denser, darker greens like spinach may have slightly more calories per gram than lighter ones like iceberg lettuce, but the difference is negligible for a typical serving.

To keep your salad low-calorie, focus on the dressing and toppings. Use a light, homemade vinaigrette instead of creamy dressings. Add lean protein (like grilled chicken) and fresh, non-starchy vegetables to boost nutritional value without adding excess calories.

Mixed greens are a fantastic source of vitamins A, C, E, and K, as well as minerals like iron, potassium, and calcium. Darker green varieties often provide a higher concentration of these nutrients.

You can increase satiety by adding lean protein sources like grilled chicken or chickpeas, healthy fats from a small amount of avocado or nuts, and high-fiber, low-calorie vegetables like cucumber and bell peppers.

It is difficult to eat too many mixed greens in terms of calories. They are so low in calories that they can be consumed in large quantities. However, individuals with certain medical conditions, like kidney issues, should monitor potassium intake, which is present in leafy greens.

Cooking greens doesn't significantly increase their calorie count, but it does reduce their volume. For example, a large volume of raw spinach will cook down to a smaller, more nutrient-concentrated portion, so the calorie count per cup of cooked greens will be higher than raw greens.

Pre-packaged mixed greens offer convenience and are generally just as nutritious as fresh, loose greens, provided they are stored and handled correctly. The nutritional value can degrade over time, so consuming them soon after purchase is best.