Mixed salad greens, raw
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Vegetables and Vegetable Products
3.5 oz (100 g) of Mixed salad greens, raw provides 21 calories, 1.31 g protein, 0.21 g fat and 3.43 g carbohydrate (1.4 g fiber). Per 100 g it is high in Vitamin K (130% DV), Vitamin A (RAE) (33% DV).
Protein 25%Fat 9%Carbohydrate 66%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of raw mixed salad greens?
1 cup (1.2 oz, 35 g) of Mixed salad greens, raw has 7 calories. Per 3.5 oz (100 g): 21 calories.
How much protein is in 1 cup of raw mixed salad greens?
1 cup (1.2 oz, 35 g) has 0.46 g of protein. Per 3.5 oz (100 g): 1.3 g.
How many carbs are in 1 cup of raw mixed salad greens?
1 cup (1.2 oz, 35 g) has 1.2 g of total carbohydrate, including 0.49 g of fiber, so about 0.71 g of net carbs. Per 3.5 oz (100 g): 3.4 g carbohydrate and 1.4 g fiber.
How much fat is in 1 cup of raw mixed salad greens?
1 cup (1.2 oz, 35 g) has 0.07 g of fat, of which 0.01 g is saturated. Per 3.5 oz (100 g): 0.21 g.
Sugar, sodium and minerals in 1 cup of raw mixed salad greens
Per 1 cup (1.2 oz, 35 g):
- Total sugars: 0.34 g
- Sodium: 14 mg, 1% DV
- Potassium: 111 mg, 2% DV
- Calcium: 14 mg, 1% DV
What is raw mixed salad greens high in?
Per 1 cup (1.2 oz, 35 g):
- Vitamin K: 54 mcg, 45% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Vitamin K: 155.7 mcg per 3.5 oz (100 g) — 130% of the Daily Value. Other top sources →
- Vitamin A (RAE): 298 mcg per 3.5 oz (100 g) — 33% of the Daily Value. Other top sources →
- Folate: 54 mcg per 3.5 oz (100 g) — 14% of the Daily Value. Other top sources →
- Vitamin C: 11.7 mg per 3.5 oz (100 g) — 13% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (35 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 21 kcal | 7 kcal | |
| Protein | 1.31 g | 0.46 g | 1% |
| Total fat | 0.21 g | 0.07 g | 0% |
| Saturated fat | 0.03 g | 0.01 g | 0% |
| Monounsaturated fat | 0.01 g | 0 g | |
| Polyunsaturated fat | 0.12 g | 0.04 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 3.43 g | 1.2 g | 0% |
| Dietary fiber | 1.4 g | 0.49 g | 2% |
| Sugars (total) | 0.97 g | 0.34 g | |
| Water | 94.3 g | 33 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (35 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 298 mcg | 104.3 mcg | 12% |
| Vitamin C | 11.7 mg | 4.09 mg | 5% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.54 mg | 0.19 mg | 1% |
| Vitamin K | 155.7 mcg | 54.5 mcg | 45% |
| Thiamin (B1) | 0.07 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.09 mg | 0.03 mg | 2% |
| Niacin (B3) | 0.37 mg | 0.13 mg | 1% |
| Vitamin B6 | 0.09 mg | 0.03 mg | 2% |
| Folate | 54 mcg | 18.9 mcg | 5% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 12.3 mg | 4.3 mg | 1% |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (35 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 39 mg | 13.7 mg | 1% |
| Iron | 0.46 mg | 0.16 mg | 1% |
| Magnesium | 27 mg | 9.45 mg | 2% |
| Phosphorus | 26 mg | 9.1 mg | 1% |
| Potassium | 316 mg | 110.6 mg | 2% |
| Sodium | 41 mg | 14.3 mg | 1% |
| Zinc | 0.3 mg | 0.1 mg | 1% |
| Copper | 0.05 mg | 0.02 mg | 2% |
| Selenium | 0.5 mcg | 0.17 mcg | 0% |
More in Vegetables and Vegetable Products
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How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), release 2024-10-31 — foods as eaten in the national dietary survey, FDC ID 2709792. Described in USDA as Mixed salad greens, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 35 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? editorial@biomanutrient.app