Tag: Healthy leafy greens

One cup of raw spinach contains only 7 calories and 1 gram of carbs. This makes it an incredibly low-calorie, low-carb food, but the nutritional profile changes when cooked, which is important to consider when evaluating how many calories and carbs are in a cup of spinach.

According to the official Atkins website, many leafy greens, including lettuce, are considered 'foundation vegetables' and are highly encouraged. This makes lettuce a safe and nutritious staple on the Atkins diet, especially during the more restrictive early phases. With its high water content and minimal net carbs, lettuce is a filling, low-calorie choice to help you stay on track.

Packed with vitamins A and C, antioxidants, and a higher protein content than spinach, the leafy green known as bathua is a nutritional powerhouse. Long valued in Ayurvedic medicine, understanding the benefits of eating bathua can help you unlock a range of health improvements, from better digestion to stronger immunity.

A single cup of water spinach contains an incredibly low 6 calories, proving this leafy green is far from being a high-calorie food. This low-calorie density, combined with its high water and nutrient content, makes water spinach an excellent addition to any healthy diet.

According to the Centers for Disease Control and Prevention (CDC), watercress has a perfect 100 out of 100 nutrient-density score, but how does its common cousin, garden cress, measure up? While both greens come from the same family, the Brassicas, their specific nutrient profiles and health benefits reveal some surprising differences that affect their "healthiest" status.

According to the United States Department of Agriculture (USDA), 100 grams of raw amaranth leaves contain approximately 2.32 milligrams of iron. This makes amaranth a respectable source of plant-based iron, a vital mineral for overall health.

According to nutrition studies, molokhia is a powerhouse leafy green containing over 30 vitamins, minerals, and trace elements, including significant levels of iron. While known for its unique texture and versatile use in Middle Eastern cuisine, its robust nutritional profile, particularly its iron content, offers substantial health benefits that are often overlooked.

While both are heralded as nutritional powerhouses, a 2019 Healthline report highlighted that raw spinach contains significant levels of oxalates, which can be problematic for some individuals. This raises the question: is kale safer than spinach, or do both come with their own set of considerations for the health-conscious consumer?

According to the USDA, a two-cup serving of raw spinach contains more than twice the daily value of vitamin K compared to kale, a key nutrient for blood clotting and bone health. When assessing what is healthier, kale or spinach, it's clear both offer incredible benefits, but their distinct nutrient profiles cater to different dietary needs.

According to Healthline, a single raw cup of spinach offers 16% of the Daily Value for vitamin A and a remarkable 120% for vitamin K. For those wondering what is better for you than beets, this clearly demonstrates that other vegetables can pack a more concentrated nutritional punch in certain areas.