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Leafy greens are the edible leaves of plants such as spinach, kale, collards, Swiss chard, mustard, turnip and beet greens, arugula, watercress, bok choy and the many lettuces. USDA data show that most of them supply vitamin K, vitamin A (as carotenoids), folate and vitamin C for very few calories, and that dark leafy greens generally carry far more than pale iceberg lettuce. Below is a USDA list of leafy greens with Daily Value percentages, how spinach and kale compare once cooked, what limits absorption of their minerals, and who needs to be careful.
Peptide Labs does not sell fresh produce or leafy greens. This article is general nutrition information, not medical advice.
Key Takeaways
- A raw cup of most dark leafy greens has under 20 calories in USDA data.
- Many greens supply more than the full Daily Value for vitamin K in a single raw cup.
- Cooking shrinks greens, so a cooked cup holds several raw cups of nutrients.
- Spinach is high in oxalate, so only about 5% of its calcium is absorbed, versus about 27% from milk.
- People taking warfarin should keep their intake of greens consistent and talk to their clinician.
List of leafy greens with USDA nutrition
The table uses USDA FoodData Central SR Legacy entries (FDC IDs in brackets) for one raw cup, using USDA’s own cup weights; arugula is two of USDA’s half-cup portions. Percentages use the FDA Daily Values printed on Nutrition Facts labels.
| Green, raw (FDC ID) | 1 cup | Calories | Vitamin A %DV | Vitamin C %DV | Folate %DV | Vitamin K %DV |
|---|---|---|---|---|---|---|
| Spinach (168462) | 30 g | 7 | 16% | 9% | 15% | 121% |
| Kale (168421) | 21 g | 7 | 6% | 22% | 3% | 68% |
| Collards (170406) | 36 g | 12 | 10% | 14% | 12% | 131% |
| Swiss chard (169991) | 36 g | 7 | 12% | 12% | 1% | 249% |
| Mustard greens (169256) | 56 g | 15 | 9% | 44% | 2% | 120% |
| Turnip greens (170061) | 55 g | 18 | 35% | 37% | 27% | 115% |
| Beet greens (170375) | 38 g | 8 | 13% | 13% | 1% | 127% |
| Dandelion greens (169226) | 55 g | 25 | 31% | 21% | 4% | 357% |
| Watercress (170068) | 34 g | 4 | 6% | 16% | 1% | 71% |
| Bok choy (170390) | 70 g | 9 | 17% | 35% | 12% | 27% |
| Arugula (169387) | 20 g | 5 | 3% | 3% | 5% | 18% |
| Romaine lettuce (169247) | 47 g | 8 | 23% | 2% | 16% | 40% |
| Green leaf lettuce (169249) | 36 g | 5 | 15% | 4% | 3% | 38% |
| Iceberg lettuce (169248) | 72 g | 10 | 2% | 2% | 5% | 14% |
Raw cups are light, so these percentages understate how much greens can contribute once they are cooked or eaten in larger salads. Turnip greens stand out for vitamin A and folate, mustard greens and bok choy for vitamin C, and chard, dandelion and collards for vitamin K. Romaine delivers several times the vitamin A and folate of iceberg in the same cup, which is the clearest example of why color matters.
Dark leafy greens vs lettuce
Dark leafy greens, such as spinach, kale, collards and chard, are denser in nutrients than crisp, pale lettuces. Iceberg is mostly water: a shredded cup has about 2% of the Daily Value for vitamin A in USDA data, against 23% for romaine. That does not make iceberg bad; it is still a low-calorie, crunchy base. Mixing it with darker leaves is a simple way to raise the nutrition of a salad. Leafy green vegetables also add fiber, which is why several appear in our fiber-rich foods list, along with potassium and magnesium covered in our guides to potassium sources and magnesium sources.
Spinach vs kale
Comparing spinach vs kale raw by the cup is misleading, because a cup of loose kale weighs less than a cup of spinach. Cooked cups give a fairer view, and the USDA numbers below show spinach ahead on most nutrients per cup.
| Per cooked cup (USDA) | Spinach, boiled (168463), 180 g | Kale, boiled (169238), 118 g |
|---|---|---|
| Calories | 41 | 42 |
| Fiber | 4.3 g (15% DV) | 4.7 g (17% DV) |
| Vitamin A | 105% DV | 19% DV |
| Vitamin C | 20% DV | 23% DV |
| Folate | 66% DV | 19% DV |
| Vitamin K | 740% DV | 412% DV |
| Calcium | 19% DV | 14% DV |
| Iron | 36% DV | 6% DV |
| Magnesium | 37% DV | 7% DV |
| Potassium | 18% DV | 4% DV |
The label numbers are not the whole story. According to the NIH Office of Dietary Supplements, spinach is high in oxalic acid, which binds calcium so that only about 5% of its calcium is absorbed, compared with about 27% from milk, while the calcium in kale and bok choy is absorbed about as well as milk’s. ODS also notes that spinach iron has low bioavailability because of polyphenols, and that vitamin C helps the body absorb the nonheme iron found in plants. So spinach wins on paper, kale and bok choy are more dependable calcium sources, and eating either with vitamin C foods helps with iron. Our guides to calcium-rich foods and iron-rich foods go further.
What research says about leafy greens
Much of the interest in greens comes from observational studies. In a 2018 study in Neurology, Morris and colleagues followed 960 older adults aged 58 to 99 in the Memory and Aging Project for an average of 4.7 years. People in the highest fifth of green leafy vegetable intake had slower cognitive decline, equivalent to being about 11 years younger, than those in the lowest fifth, after adjusting for age, education, activity and other factors. The study used food questionnaires and cannot prove that greens caused the difference, but it fits the wider picture of vegetable-rich eating patterns such as the Mediterranean diet. The 2025-2030 Dietary Guidelines for Americans also single out folate-rich greens during pregnancy and leafy greens for adolescents. Greens also supply lutein, a carotenoid covered in our lutein guide.
Who should be careful with leafy greens
- Warfarin users: the NIH Office of Dietary Supplements says people taking warfarin need a consistent vitamin K intake, because sudden changes can alter how the drug works. MedlinePlus advises eating consistent amounts week to week and talking to your doctor before changing your diet. Greens are not forbidden; consistency is the point.
- Kidney stones or kidney disease: spinach, chard and other greens are high in oxalate, and some greens are rich in potassium. If you have had kidney stones or your clinician has asked you to limit oxalate or potassium, follow their advice on which greens fit.
- Food safety: CDC notes that leafy greens are an important part of a healthy diet but can be contaminated with harmful germs. It says the safest produce is cooked and the next safest is washed; rinse greens under running water unless the bag says ready to eat, triple washed or no washing necessary, and do not soak them in the sink.
Greens powders and gummies
Greens supplements are not a replacement for the vegetables themselves. As one example we carry, the label of Bloom Nutrition Super Greens Gummies lists a 5.7-gram blend of fiber, chlorophyllin and more than a dozen fruit and vegetable powders, including kale and spinach, plus added vitamins and minerals and a probiotic. The label does not say how much of each green is in the blend, so it cannot be compared with a cup of greens. Its label also tells people who take medicines, are pregnant or have a medical condition to check with a health care professional first.
Simple ways to eat more leafy greens
- Add a little fat: ODS notes that eating vegetables with some fat improves vitamin K absorption, so a dressing made with olive oil or another plant oil (see our seed oils guide) is useful, not just tasty.
- Cook down the sturdy ones: collards, kale and chard soften with sauteing or braising, and a large pile shrinks to a small serving.
- Blend or stir in: spinach disappears into smoothies, soups, eggs and pasta sauce.
- Frozen counts: the Dietary Guidelines accept frozen vegetables with no or very limited added sugars, and plain frozen spinach or kale has nothing added.
Frequently Asked Questions
What are leafy greens?
The edible leaves of plants such as spinach, kale, collards, Swiss chard, mustard and turnip greens, arugula, watercress, bok choy and lettuce.
Which leafy greens are the most nutritious?
Dark greens such as spinach, collards, turnip greens and chard carry more vitamins A and K and folate per cup than pale lettuces like iceberg in USDA data.
Is spinach or kale healthier?
Per cooked cup, spinach has more iron, folate and magnesium on paper, but kale’s calcium is absorbed far better because spinach is high in oxalate.
Are raw or cooked greens better?
Both count. Cooking shrinks greens so a cup holds more nutrients, while raw greens keep more vitamin C. CDC calls cooked produce the safest.
Can I eat leafy greens if I take warfarin?
Usually yes, with a consistent intake from week to week. Talk to your doctor before making big changes.
Do greens powders replace leafy greens?
No. Most labels do not disclose how much of each green they contain, and they lack the bulk of whole vegetables.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Vitamin K: USDA List, K1 vs K2 and Warfarin Notes, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption, Oxalates: High Oxalate Foods, Low Oxalate Foods and Kidney Stones.