12 Leafy Greens: A Quick Guide

When it comes to leafy greens you have many choices. We highlight 12 of the most commonly used leafy greens. What’s the difference in calories for arugula vs. spinach? Which leafy greens have a peppery taste? Which leafy greens are a good source of potassium? What leafy green is often used in Mediterranean cooking? Read below to find the answers to these questions and more.

Arugula

has a peppery taste
used with salads
source of potassium
3 calories per serving
serving size is ½ cup

Beet Greens

39 calories per serving (boiled)
serving size is 1 cup
good source of vitamins A and C
sauté, eat in a salad or by themselves
the greens contain more nutrients than the root

Collards (Collard Greens)

use as a wrap (instead of tortilla or bread)
great to add to a protein dish
often used in Southern-style cooking
11 calories per serving
serving size is ½ cup

Dandelion

25 calories per serving
serving size is 1 cup
good source of Vitamins A, C, E, K, B6, Thiamin, Riboflavin, Calcium, Iron, Potassium
use the root, flower, and/or the leaf
stir fry with onions, red pepper, and garlic cloves

Endive

bitter tasting
use in a salad or as a side dish
4 calories per serving
serving size is ½ cup

Kale

Has a ruffled edge
Comes in a variety of colors
33 calories per serving
serving size is 1 cup

Mustard Greens

red and green leaf varieties available
has a peppery taste
when you cook it you’ll get the smell of mustard
15 calories per serving
serving size is 1 cup

Romaine

crispier than many leafy greens
8 calories per serving
serving size is 1 cup
good source of dietary fiber, vitamins A, C, K, Thiamin, Folate, Iron, Potassium and Manganese

Spinach

good source of
7 calories per serving
serving size is 1 cup
987% of DV for vitamin K
good source of antioxidants

Swiss Chard

taste often compared to beets
7 calories per serving
serving size is 1 cup
sauté with parmesan cheese and lemon
common in Mediterranean cooking

Turnip Greens

good source of vitamin A, vitamin C, and vitamin K
often more tender than other leafy greens
29 calories per serving
serving size is 1 cup
often eaten boiled

Watercress

has a peppery taste
great addition to a salad
4 calories per serving
serving size is 1 cup
Additional Tips

The darker the healthier – that means that read leaf is a little healthier than green
The serving size for leafy greens is between one cup (about the size of half a baseball) and half a cup