The New Complete Book of Food



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r Greens

(Beet greens, broccoli rabe, chard [Swiss chard], collard

greens, dandelion greens, kale, mustard greens, turnip greens,

watercress)

See also Cabbage, Lettuce, Spinach, Turnips.

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: Moderate

Fiber: Moderate to high

Sodium: Moderate to high

Major vitamin contribution: Vitamin A, folate, vitamin C

Major mineral contribution: Calcium, iron

About the Nutrients in This Food

Greens are the edible leafy tops of some common vegetable plants. They

have moderate to high amounts of dietary fiber (one to two grams per cup

of cooked greens), the insoluble cellulose and lignin in the leaf structure.

Greens are also an excellent source of vitamin A, derived from deep yel-

low carotene pigments (including beta-carotene) hidden under their green

chlorophyll, the B vitamin folate, and vitamin C.

One-half cup cooked frozen turnip greens has 2.7 g dietary fiber,

7,406 IU vitamin A (347 percent of the RDA for a woman, 250 percent of

the RDA for a man), 28 mcg folate (7 percent of the RDA), 15.7 mg vitamin

C (21 percent of the RDA for a woman, 17 percent of the RDA for a man),

and 1.5 g iron (8 percent of the RDA for a woman, 20 percent of the RDA

for a man).

The Most Nutritious Way to Serve This Food

With an iron-rich food or a food rich in vitamin C, to increase the absorp-

tion of iron.