Beet greens: 38 calories per cup (cooked) Chicory greens (curly endive): 42 calories per cup (raw, chopped) Collard greens: 26 calories per cup (cooked) Kale: 42 calories per cup (cooked), Mustard Greens: 20 calories per cup (cooked) Spinach: 12 calories per cup (raw); 42 calories per cup (cooked) Swiss Chard: 36 calories per cup (cooked) Turnip greens: 28 calories per cup (cooked). Broccoli move over!! Greens are out to you some stiff competition, nutrition-wise. Their list of credits is getting longer, and already includes: - Vitamin A as carotene. Greens provide plenty, about 50-100 percent of the Recommended Dietary Allowance (RDA) per cup. - Vitamin C. The carotene in greens comes with this antioxidant – with levels varying from one-third to three-quarters of the RDA. - Fiber. Greens are great for fiber, too, with 2 to 5 grams per cup. - Low calorie count. So much nutrition for 50 or fewer calories per serving. - Low fat content. With so few calories, greens obviously can not pack in any fat. - Some greens-those of collards, mustard, turnips, and kale-boast still another distinction. They belong to the cabbage family of vegetables now in the cancer-prevention spotlight. The bottom line, obviously, is that greens are true winners. They are perfect for helping to lower cholesterol, prevent cancer, lose weight, and control diabetes. When shopping for greens, look for lively green, tender leaves. Avoid batches that look limp or yellowed. Those with the largest leaves are most likely to be bitter. As for chicory – sold by the head – look for a loose appearance, curly leaves, and ragged edges. |
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