Know what’s on your plate
Spring greens
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 33 kcal —
- Protein 3 g 6%
- Carbohydrate 3.1 g 1%
- Fat 1 g 1%
- Saturated fat 0.1 g 1%
- Fibre 3.4 g 12%
- Sugars 2.7 g —
- Sodium 20 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 438 µg 49%
- Vitamin C 180 mg 200%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 0.39 mg 8%
- Vitamin B6 0.23 mg 14%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 92 µg 23%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 210 mg 16%
- Iron 3 mg 17%
- Magnesium 19 mg 5%
- Phosphorus 91 mg 7%
- Potassium 370 mg 8%
- Zinc 0.4 mg 4%
- Copper 0.02 mg 2%
Similar foods
- Spring green cabbageraw25 kcal / 100 g
- Green cabbageraw27 kcal / 100 g
- Spring onionsbulbs only, raw35 kcal / 100 g
- White cabbageraw29 kcal / 100 g
- Chinese cabbagechinese, raw17 kcal / 100 g
- Cabbageaverage, raw26 kcal / 100 g
- Collard greenraw28 kcal / 100 g
- Curly kaleraw33 kcal / 100 g
- Brussels sproutsraw43 kcal / 100 g
- Collardsraw32 kcal / 100 g
Questions about Spring greens
How do you prepare spring greens?
Pull off any tough outer leaves, rinse the leaves well, then cut out the thick central ribs if they feel woody. Stack and roll the leaves, then slice them into ribbons.
How long should you cook spring greens?
For tender greens, steam the ribbons for about 5 minutes or boil them for 3–4 minutes, then drain well. For a stir-fry, add them to a hot pan with a little oil and cook for 4–5 minutes, tossing often.
How should you store spring greens?
Keep them unwashed in a loosely closed bag in the fridge’s vegetable drawer and use within a few days. Wash just before cooking, as damp leaves spoil more quickly.
Can you freeze spring greens?
Yes. Remove any tough ribs, slice the leaves and blanch them in boiling water for 2 minutes; cool them quickly in cold water, drain and dry thoroughly before freezing in portions.
What goes well with spring greens?
They pair well with garlic, chilli, lemon, butter and smoky bacon. Try them stirred into a potato-and-greens soup, or serve them alongside roast meat, sausages or beans.
Can you use spring greens instead of curly kale?
Yes, especially in soups, stews and stir-fries; spring greens are usually more tender and cook faster. Curly kale has 180 mg of vitamin C per 100 g, compared with 180 mg in spring greens.
Are spring greens a good source of vitamin C?
Yes. Spring greens are high in vitamin C, with 180 mg per 100 g; lengthy boiling can reduce the amount, so steaming or quick stir-frying is a better choice.
Source: CoFID (UK) 13-348 · per 100 g · carbohydrate per EU label, fibre excluded
