What leafy greens are highest in protein?

The highest protein leafy greens in our database are: Steamed Taro Leaves (3.9g per serving), Baby Spinach (2.5g per serving), Kale (1.9g per serving).

What are the lowest calorie leafy greens?

The lowest calorie leafy greens include: Watercress (4 cal per serving), Amaranth Leaves (6 cal per serving), Spinach (7 cal per serving).

How many leafy greens are in the Food Index database?

Food Index covers 17 leafy greens with full nutrition data per serving sourced from USDA FoodData Central.

Leafy Greens

Nutrient-packed greens like spinach, kale, and lettuce

Our database covers 17 leafy greens. Verified nutrition is currently available for 17; foods awaiting an exact, complete USDA source are clearly marked instead of showing estimated values.

Highest Protein Leafy Greens

1 Steamed Taro Leaves

3.9g

2 Baby Spinach

2.5g

3 Kale

1.9g

Lowest Calorie Leafy Greens

1 Watercress

4 cal

2 Amaranth Leaves

6 cal

3 Spinach

7 cal

All Leafy Greens

Spinach

7 cal 0.9g protein

1.1g carbs

0.1g fat

per 1 cup (30g)

Kale

23 cal 1.9g protein

2.9g carbs

1g fat

per 1 cup (67g)

Romaine Lettuce

16 cal 1.1g protein

3.1g carbs

0.3g fat

per 2 cups shredded (94g)

Swiss Chard

7 cal 0.6g protein

1.3g carbs

0.1g fat

per 1 cup (36g)

Collard Greens

12 cal 1.1g protein

1.9g carbs

0.2g fat

per 1 cup chopped (36g)

Arugula

10 cal 1g protein

1.5g carbs

0.3g fat

per 2 cups (40g)

Bok Choy

9 cal 1.1g protein

1.5g carbs

0.1g fat

per 1 cup shredded (70g)

Iceberg Lettuce

10 cal 0.6g protein

2.2g carbs

0.1g fat

per 1 cup shredded (72g)

Turnip Greens

18 cal 0.8g protein

3.9g carbs

0.2g fat

per 1 cup chopped (55g)

Mustard Greens

15 cal 1.6g protein

2.6g carbs

0.2g fat

per 1 cup chopped (56g)

Watercress

4 cal 0.8g protein

0.4g carbs

0g fat

per 1 cup (34g)

Endive

9 cal 0.7g protein

1.7g carbs

0.1g fat

per 1 cup chopped (50g)

Butter Lettuce

7 cal 0.8g protein

1.2g carbs

0.1g fat

per 1 cup shredded (55g)

Baby Arugula

26 cal 1.4g protein

4.6g carbs

0.3g fat

per 2 cups (85g)

Baby Spinach

23 cal 2.5g protein

2g carbs

0.5g fat

per 2 cups (85g)

Amaranth Leaves

6 cal 0.7g protein

1.1g carbs

0.1g fat

per 1 cup (28g)

Steamed Taro Leaves

35 cal 3.9g protein

5.8g carbs

0.6g fat

per 1 cup (145g)

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.