Home > Health Guides by Topic > Nutrition & Fitness > General Nutrition > Dark Green Leafy Vegetables Dark Green Leafy Vegetables:
A Guide for Teens
What are dark green leafy vegetables?
Dark green leafy vegetables are good sources of vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable usually has.
Examples of dark green leafy vegetables and the best way to eat them:
Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.
Chicory has a slightly bitter flavor and is rich in vitamins K, C, and calcium. Chicory is best eaten with other greens in salad or when added to soups and pasta sauces.
Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. They are best if you boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!
Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.
Kale has a slightly bitter, cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Kale is tasty when added to soups, stir-fries, and sauces.
Mustard Greens have a hot, spicy flavor and are rich in vitamin A, C and calcium. They are delicious eaten raw in salads or in stir-fries and soups.
Spinach has a sweet flavor and is rich in vitamin A, C, iron and calcium. Spinach tastes great eaten raw in salads or steamed.
Swiss Chard tastes similar to spinach and is rich in vitamins C, K, and calcium. It is best stir-fried or eaten raw in salads.
Nutrition Facts for Dark Leafy Greens:
| Serving size = 1/2 cup | Calcium | Fiber | Iron |
| Arugula | 16 mg | 0.2 g | 0.2 mg |
| Chicory | 90 mg | 3.6 g | 0.8 mg |
| Collard Greens | 26 mg | 0.6 g | 0.0 mg |
| Dandelion Greens | 51 mg | 1.0 g | 0.9 mg |
| Kale | 45 mg | 0.7 g | 0.6 mg |
| Mustard Greens | 29 mg | 0.9 g | 0.4 mg |
| Spinach | 15 mg | 0.3 g | 0.4 mg |
| Swiss Chard | 9.2 mg | 0.3 g | 0.3 mg |
Remember: Try to include dark green leafy vegetables in your day for a tasty way to get lots of vitamins and minerals. |
Updated 2/12/2008
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