Anyone who has a toddler or has had a toddler in the past knows that leafy greens are the bane of their existence, and funny enough, leafy greens don’t seem to get much better of a reputation among older children or adults. Unfortunately, those who don’t or won’t eat leafy greens are missing out on a powerful nutrient punch.
Leafy green salad.
Ali Charlton, ©2025, Clemson Extension
What are Leafy Greens?
Sometimes, leafy greens are referred to as dark leafy greens or just greens. Leafy greens include kale, romaine, spinach, arugula, collards, iceberg lettuce, and the list goes on. They are often used to make salads but can also be used in cooked dishes. Leafy greens offer the benefits of being a healthy carbohydrate with low fat and calories.
Nutritional Benefits of Leafy Greens
Generally, greens are high in micronutrients (essential nutrients that our bodies need in small amounts that do not provide calories), like vitamin C, folate, carotenoids (precursor chemicals used to form vitamin A in the body), and vitamin K.
How to Add More Leafy Greens to Your Diet
Since leafy greens are low in calories but high in micronutrients, they are the perfect food to eat a ton of, depending on how they are prepared. A few ideas are just a handful of spinach in your scrambled eggs or a smoothie, adding kale or arugula to a brothy soup, or a small side salad with your packed lunch. You can find recipes and ideas at MyPlate Greens.
Beware of High-Calorie Salads!
When eating greens, it is important to remember that salads can become extremely calorically dense if you add lots of dressings or toppings, especially if you order a salad at a restaurant; it may be over 1,000 calories! Adding leafy greens to your diet can be super simple! You can find recipes and ideas at MyPlate Greens.
Food Safety Tips for Leafy Greens
When cooking with leafy greens or eating them raw, keeping food safety in mind is also important. For more information, see HGIC 3518, Safe Handling of Lettuce & Leafy Green Salads.
