HomeHealth12 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 Get Your Greens from these Nature’s Sunshine Products Nature’s Harvest Ultimate GreenZone® caps Ultimate GreenZone® powder
