FoodScore
0/ 100
Goodvegetable· 100 g

Mixed Greens

Mixed greens score a strong 72/100, primarily due to their excellent micronutrient profile, providing significant amounts of essential vitamins and minerals with minimal calories.

  • This vegetable scores a 'Good' 72/100 on FoodScore, indicating a highly nutritious choice.
  • A 100g serving is calorie-free and provides 2.58g of fiber, supporting digestive health.
  • Rich in micronutrients, delivering 38% of your daily folate and 18% of your daily iron and magnesium.
  • It is a minimally processed (NOVA 1) food with no added sugar or saturated fat.
  • Contains 280.5mg of sodium per 100g, which is notable for a vegetable.
  • Scores +7 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.58g
9% of Daily Value
Protein
1.61g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
280.5mg
12% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Micronutrients (Iron, Magnesium, Vitamin C, Folate, Riboflavin)+10
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 72

Mixed greens achieve a FoodScore of 72/100, placing them in the 'Good' category. This high score is largely driven by their impressive micronutrient content and status as a whole food. The food earns a significant bonus for its rich array of micronutrients, contributing +10 points due to notable amounts of iron (18% DV), magnesium (18% DV), folate (38% DV), and vitamin C (10% DV) per 100g serving. Its classification as a NOVA 1 food (unprocessed/minimally processed) further boosts its score by +10 points, reflecting its natural state and lack of processing. The presence of 2.58g of fiber also adds +2 points. Mixed greens contain no added sugar, saturated fat, or trans fat, avoiding common penalties. While the sodium content is 280.5mg per 100g, this amount does not incur a penalty at this serving size. To achieve an even higher score, mixed greens would need to provide a higher percentage of the daily value for a broader range of micronutrients or a greater amount of fiber per serving.

Health benefits

What the nutrients in mixed greens actually do for you, grounded in established dietary science.

Supports Digestive Health

Mixed greens are an excellent source of dietary fiber, providing 2.58g per 100g serving. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Including fiber-rich foods like mixed greens can help add bulk to stool, facilitating its passage through the intestines. Research supports that adequate fiber intake is associated with a reduced risk of various digestive disorders. While 2.58g contributes to your daily fiber goal, it's important to consume a variety of fiber sources throughout the day for optimal benefits.

Contributes to Blood Health

Mixed greens are a good source of iron, providing 3.16mg per 100g, which is 18% of the Daily Value. Iron is an essential mineral vital for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake helps prevent iron-deficiency anemia, a condition that can lead to fatigue and weakness. Additionally, the greens provide 38% of the Daily Value for folate, another B vitamin critical for red blood cell formation and DNA synthesis. While plant-based iron is non-heme and less readily absorbed than heme iron, consuming it with vitamin C (also present in mixed greens) can enhance absorption.

Aids Bone and Muscle Function

Mixed greens contribute to bone and muscle health through their content of magnesium and calcium. A 100g serving provides 74.36mg of magnesium (18% DV) and 72.8mg of calcium (6% DV). Magnesium plays a critical role in over 300 enzymatic reactions in the body, including those involved in muscle contraction and nerve function. It also contributes to bone mineral density. Calcium is well-known for being the primary mineral in bones and teeth, essential for maintaining their structure and strength. While the calcium content is modest, consuming mixed greens regularly can contribute to your overall intake of these important minerals, supporting skeletal and muscular integrity.

Supports Overall Cellular Function

Mixed greens are rich in folate, delivering an impressive 38% of the Daily Value per 100g serving. Folate, or vitamin B9, is crucial for numerous bodily functions, including cell division and the formation of genetic material (DNA and RNA). It plays a key role in tissue growth and repair, making it especially important during periods of rapid growth like pregnancy. The NIH lists folate as essential for preventing certain birth defects and for maintaining overall cellular health. Regular consumption of folate-rich foods like mixed greens helps ensure your body has the necessary building blocks for healthy cell development and function.

How to eat it

Mixed greens are a versatile and common component of the American diet, typically served raw as the base for salads. They are valued for their mild flavor, crisp texture, and ability to pair well with a wide range of dressings, proteins, and other vegetables. A typical serving size is around 100g, which can form a substantial side salad or a lighter main course when combined with other ingredients. Their low calorie count and high nutrient density make them an excellent choice for adding volume and nutrition to meals.

To keep mixed greens fresh longer, store them unwashed in a breathable bag or container lined with a paper towel in the refrigerator's crisper drawer.
Enhance nutrient absorption by pairing mixed greens with a healthy fat, such as olive oil in a vinaigrette, or avocado, which helps absorb fat-soluble vitamins.
Beyond salads, wilt mixed greens into hot dishes like soups, stir-fries, or pasta sauces during the last few minutes of cooking to add a nutritional boost.
For a more substantial meal, combine mixed greens with lean protein sources like grilled chicken or chickpeas, and complex carbohydrates such as quinoa or sweet potato, to create a balanced and satisfying dish.
Things to keep in mind

For most healthy adults, mixed greens are safe to consume in typical serving sizes and have no widely documented common allergies. Individuals taking blood-thinning medications like warfarin should be mindful of their vitamin K intake, as mixed greens are a source of this vitamin, which plays a role in blood clotting. Consistent daily intake is usually recommended rather than large fluctuations. Some individuals may experience mild gastrointestinal discomfort if they suddenly increase their intake of high-fiber foods; gradually increasing fiber can help mitigate this. There are no specific cautions for pregnant individuals or those with kidney disease related to mixed greens at normal consumption levels.

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Reader questions
Are mixed greens healthy?
Yes, mixed greens are very healthy. They score a 'Good' 72/100 on FoodScore, indicating a high nutritional value. They are calorie-free and provide significant amounts of essential micronutrients like folate, iron, and magnesium, along with dietary fiber, making them an excellent addition to a balanced diet.
Are mixed greens good for weight loss?
Mixed greens can be an excellent food for weight loss. They are virtually calorie-free (0 calories per 100g) and rich in fiber (2.58g per 100g), which can help you feel full and satisfied without adding significant calories. Their high nutrient density also ensures you're getting essential vitamins and minerals while managing calorie intake.
Are mixed greens ultra-processed?
No, mixed greens are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are consumed in their natural state or have undergone minimal alterations like washing, chopping, or packaging, retaining their inherent nutritional integrity.
How should I wash mixed greens?
To wash mixed greens, place them in a large bowl of cold water and swish them gently to dislodge any dirt or debris. You can repeat this process if necessary. Then, use a salad spinner to remove excess water, or pat them dry with a clean kitchen towel. Thorough drying is important to prevent spoilage and ensure dressings adhere well.
What can I use instead of mixed greens?
If you're looking for alternatives to mixed greens, other leafy greens like spinach, romaine lettuce, kale, or arugula are excellent choices. Each offers a slightly different flavor and nutrient profile but provides similar benefits in terms of fiber and micronutrient content. You can also use shredded cabbage or even spiralized zucchini for a different texture.
Do mixed greens provide protein?
Mixed greens do contain a small amount of protein, with 1.61g per 100g serving. While not a primary source of protein, this contribution adds to your overall daily intake, especially if consumed in larger quantities or as part of a plant-based diet. For significant protein, pair them with other protein-rich foods like beans, nuts, or lean meats.
Are mixed greens high in sodium?
A 100g serving of mixed greens contains 280.5mg of sodium. While this is a notable amount for a vegetable, it is generally not considered high in the context of an entire meal or daily intake, especially compared to many processed foods. For most individuals, this amount is unlikely to be a concern, but those on a very low sodium diet might factor it into their daily calculations.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2747653)Updated 2026-04-20