Salad Greens

Leafy greens that are eaten raw in salads are called salad greens, or sometimes colloquially, salad leaves. Though the term usually brings lettuce to mind, plenty of other greens make equally delightful additions to raw salads.

Salad greens are a great source of fiber, vitamins like A, C, D, K, and minerals like potassium and calcium. Most of them are also rich in various B vitamins, including folate. For example, lettuce and spinach are rich in vitamins K and A. Additionally, spinach is a noteworthy magnesium, iron, and folate source.

 Being low in carbs, calories, and sodium also helps make them a healthy food choice.

List of Different Types of Salad Greens

It is challenging to decide on a single salad green as the ‘healthiest’ because each contains different nutrients that can affect the body differently. The following table lists salad greens based on how commonly they are available, along with information on how much carbs and calories each has. And since a salad is all about its diverse ingredients, it’s crucial to know what to mix with specific greens to truly savor the flavors.

Name	Calories (per 100g)	Carbs (per 100g)	Flavor & Texture	Combines Well With
Lettuce	15 kcal	2.9g	Mild, refreshing, crisp	Tomatoes, Cucumbers, Avocado
Spinach	23 kcal	3.6g	Mild, slightly sweet, tender	Strawberries, Feta, Walnuts
Arugula (Rocket)	25 kcal	3.7g	Peppery, nutty, crisp	Parmesan, Pine Nuts, Cherry Tomatoes
Kale	49 kcal	8.8g	Earthy, hearty, chewy	Apples, Pomegranate Seeds, Almonds
Watercress	11 kcal	1.3g	Peppery, slightly bitter, crisp	Citrus (Orange, Grapefruit), Goat Cheese, Walnuts
Swiss Chard	19 kcal	3.7g	Earthy, slightly bitter, tender	Garlic, Lemon, Raisins
Radicchio	23 kcal	4.5g	Bitter, bold, crunchy	Gorgonzola, Walnuts, Balsamic Vinaigrette
Endive	17 kcal	3.3g	Bitter, crisp, slightly sweet	Blue Cheese, Pear, Pecans
Curly Endive (Frisée)	18 kcal	3.6g	Bitter, curly, crunchy	Bacon, Goat Cheese, Apples
Mizuna	13 kcal	2.2g	Peppery, mild	Sesame Seeds, Soy Sauce, Scallions
Tatsoi	22 kcal	3.2g	Mild, spinach-like	Ginger, Soy Sauce, Rice Vinegar
Escarole	19 kcal	3.4g	Bitter, broad, tender	White Beans, Lemon, Parmesan
Sorrel	22 kcal	3.7g	Tangy, lemony, tender	Strawberries, Goat Cheese, Almonds
Chicory	23 kcal	4.7g	Bitter, crunchy, slightly sweet	Blue Cheese, Pears, Walnuts
Collard Greens	32 kcal	5.4g	Robust, chewy, slightly bitter	Ham, Black-Eyed Peas, Vinegar
Mustard Greens	27 kcal	5.8g	Peppery, pungent, tender	Bacon, Hard-Boiled Eggs, Red Onions
Cabbage	25 kcal	6g	Mild, crunchy, dense	Carrots, Apples, Ginger
Celtuce (Asparagus Lettuce)	15 kcal	2.2g	Mild, crisp, slightly sweet	Sesame Oil, Soy Sauce, Garlic
Komatsuna (Tender leaves)	22 kcal	4.7g	Mild, tender, mustard-like	Rice Vinegar, Sesame Seeds, Tofu
Corn Salad (Mâche)	16 kcal	2.9g	Nutty, mild, tender	Radishes, Cherry Tomatoes, Goat Cheese
Beet Greens	22 kcal	4.3g	Earthy, slightly bitter, tender	Goat Cheese, Walnuts, Oranges
Dandelion Greens	45 kcal	9.2g	Bitter, peppery, crisp	Blue Cheese, Bacon, Pomegranate Seeds
Bok Choy	13 kcal	2.2g	Mild, crisp, juicy	Soy Sauce, Ginger, Sesame Oil
Napa Cabbage	12 kcal	2.2g	Mild, crunchy, slightly sweet	Soy Sauce, Ginger, Garlic

Despite the name, not all salad ‘greens’ are green. Radicchio has a dark purple color, while the red salad bowl lettuce cultivar has an attractive red color. 

Younger or ‘baby’ salad greens, like baby spinach and baby kale, are tenderer and more suitable to be eaten raw in salads.

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