Greens, canned, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Canned leafy greens, pre-cooked and ready to heat, offering a convenient and tender option for a quick side dish.
Per 100g reference serving, Greens, canned, cooked provides 41 kcal of energy, 1.32g protein (13% of calories), 2.71g total carbohydrates (26% of calories, including 1.3g dietary fiber and 0.41g sugars), and 2.82g total fat (61% of calories).
Vitamins Profile in Greens, canned, cooked (Per 100g)
Track how Greens, canned, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 14.2 mg | 15.8% DV |
| Vitamin A (RAE) | 298 µg | 33.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.8 mg | 12% DV |
| Vitamin K (Phylloquinone) | 279 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.01 mg | 0.8% DV |
| Vitamin B2 (Riboflavin) | 0.058 mg | 4.5% DV |
| Vitamin B3 (Niacin) | 0.347 mg | 2.2% DV |
| Vitamin B6 (Pyridoxine) | 0.055 mg | 3.2% DV |
| Total Folate (Vitamin B9) | 84 µg | 21% DV |
| Folate (Dietary Folate Equivalents) | 84 µg | 21% DV |
| Natural Food Folate | 84 µg | 21% DV |
| Choline | 0.5 mg | 0.1% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 3447 µg | 95.8% DV |
| Lutein + Zeaxanthin | 6350 µg | 63.5% DV |
Minerals & Electrolytes in Greens, canned, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.46 mg | 8.1% DV |
| Calcium (Ca) | 114 mg | 8.8% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 136 mg | 2.9% DV |
| Zinc (Zn) | 0.22 mg | 2% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 20 mg | 1.6% DV |
| Copper (Cu) | 0.08 mg | 8.9% DV |
| Sodium (Na) | 335 mg | 14.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.162 g | 10.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.681 g | 4.9% DV |
| Monounsaturated Fat (MUFA) | 0.918 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.842 g | 4.2% DV |
| Saturated Fat (SFA) | 0.73 g | 3.6% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Greens, canned, cooked contains 41 calories (kcal), 1.32g of protein, 2.71g of carbohydrates (1.3g fiber, 0.41g total sugars), and 2.82g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Greens, canned, cooked has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -3.45 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Greens, canned, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Greens, canned, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.