Greens, fresh, cooked, fat added: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh leafy greens, cooked with added fat to enhance their flavor and create a richer, more tender texture.
Per 100g reference serving, Greens, fresh, cooked, fat added provides 58 kcal of energy, 2.89g protein (19% of calories), 5.02g total carbohydrates (32% of calories, including 4.1g dietary fiber and 0.72g sugars), and 3.4g total fat (49% of calories).
Vitamins Profile in Greens, fresh, cooked, fat added (Per 100g)
Track how Greens, fresh, cooked, fat added 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) | 45.3 mg | 50.3% DV |
| Vitamin A (RAE) | 259 µg | 28.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1.98 mg | 13.2% DV |
| Vitamin K (Phylloquinone) | 410 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.075 mg | 6.2% DV |
| Vitamin B2 (Riboflavin) | 0.207 mg | 15.9% DV |
| Vitamin B3 (Niacin) | 0.881 mg | 5.5% DV |
| Vitamin B6 (Pyridoxine) | 0.175 mg | 10.3% DV |
| Total Folate (Vitamin B9) | 72 µg | 18% DV |
| Folate (Dietary Folate Equivalents) | 72 µg | 18% DV |
| Natural Food Folate | 72 µg | 18% DV |
| Choline | 10.2 mg | 1.9% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 2956 µg | 82.1% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 26 µg | 4.3% DV |
| Lutein + Zeaxanthin | 5396 µg | 54% DV |
Minerals & Electrolytes in Greens, fresh, cooked, fat added (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) | 1.12 mg | 6.2% DV |
| Calcium (Ca) | 228 mg | 17.5% DV |
| Magnesium (Mg) | 31 mg | 7.4% DV |
| Potassium (K) | 294 mg | 6.3% DV |
| Zinc (Zn) | 0.29 mg | 2.6% DV |
| Selenium (Se) | 1.1 µg | 2% DV |
| Phosphorus (P) | 42 mg | 3.4% DV |
| Copper (Cu) | 0.084 mg | 9.3% DV |
| Sodium (Na) | 163 mg | 7.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.289 g | 18.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.788 g | 5.6% DV |
| Monounsaturated Fat (MUFA) | 0.941 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 1.08 g | 5.4% DV |
| Saturated Fat (SFA) | 0.748 g | 3.7% 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, fresh, cooked, fat added contains 58 calories (kcal), 2.89g of protein, 5.02g of carbohydrates (4.1g fiber, 0.72g total sugars), and 3.4g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Greens, fresh, cooked, fat added has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -6.97 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Greens, fresh, cooked, fat added: 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, fresh, cooked, fat added by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.