Feast Get Feast
Menu

Portions and preparation · USDA nutrition

Greens calories per cup: 48–103 across all 5 named USDA examples

Across all 5 named USDA examples, a cup contains 48–103 calories. Their listed weights span 130–175 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 88 g

36calories

Greens, canned, cooked

Protein
1.2 g
Carbs
2.4 g
Fat
2.5 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709598 Full nutrition profile →

Compare all 5 food records, nutrition tables and USDA sources

The 5 exact records in this guide report 24–52 calories in the records' own listed source servings and 37–59 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Greens, begin by separating “Greens, canned, cooked” from “Greens, frozen, cooked, no added fat.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 5 linked records.

Equal-weight view

How greens records compare at 100 grams

All 5 cited records are shown at the same 100-gram weight. The source servings may differ.

  1. Greens, fresh, cooked, no added fat 37 kcal
    37 kcal
  2. Greens, frozen, cooked, no added fat 37 kcal
    37 kcal
  3. Greens, canned, cooked 41 kcal
    41 kcal
  4. Greens, fresh, cooked, fat added 58 kcal
    58 kcal
  5. Greens, frozen, cooked, fat added 59 kcal
    59 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 5 named USDA records in view: 5 direct matches. All sit within “Other dark green vegetables.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 5 records together under the exact grouping key “greens.” That rule determines membership before any nutrition result is read.

For Greens, this page can compare 5 named records from FDC 2709598 through FDC 2709594. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

65–88 g before composition

The largest source amount is 1.4× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

22 kcal separates the fixed-weight endpoints

The lower endpoint is “fresh, cooked, no added fat”; the higher is “frozen, cooked, fat added.” This isolates density, not ingredient causation.

Discriminator

2.9 g fiber gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “canned” (1.3 g) and “fresh, cooked, no added fat” (4.2 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every greens.

Important: “Lower” begins with Greens, fresh, cooked, no added fat; “higher” ends with Greens, frozen, cooked, fat added, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every greens meal.

Full comparison

Compare every selected FNDDS record

For Greens, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Greens nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Greens, canned, cooked Direct name match 88 gUSDA reference amount 36 kcal 41 1.2 g 1.1 g 295 mg FDC 2709598 ↗
Greens, fresh, cooked, fat added Direct name match 68 gUSDA reference amount 39 kcal 58 2 g 2.8 g 111 mg FDC 2709596 ↗
Greens, fresh, cooked, no added fat Direct name match 65 gUSDA reference amount 24 kcal 37 1.9 g 2.7 g 103 mg FDC 2709593 ↗
Greens, frozen, cooked, fat added Direct name match 88 gUSDA reference amount 52 kcal 59 2.5 g 2.3 g 132 mg FDC 2709597 ↗
Greens, frozen, cooked, no added fat Direct name match 85 gUSDA reference amount 31 kcal 37 2.5 g 2.3 g 124 mg FDC 2709594 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 65 to 88 grams—a 23-gram gap before composition enters the comparison. Their own source servings run from 24 calories for “fresh, cooked, no added fat” to 52 for “frozen, cooked, fat added.” At a fixed 100 grams, “fresh, cooked, no added fat” is 37 calories and “frozen, cooked, fat added” is 59—a fixed-weight separation of 22 calories. For Greens, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “canned, cooked”, “fresh, cooked, fat added”, “fresh, cooked, no added fat”, “frozen, cooked, fat added”, and “frozen, cooked, no added fat”. The source formulations contain 14 distinct ingredient codes; examples that appear in only part of the set include salt, table, collards, frozen, chopped, cooked, boiled, drained, without salt, kale, frozen, cooked, boiled, drained, without salt, and mustard greens, frozen, cooked, boiled, drained, without salt. On this Greens page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Greens” cannot resolve the differences between Greens, canned, cooked and Greens, frozen, cooked, no added fat. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 65–88 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “canned, cooked”, “fresh, cooked, fat added”, “fresh, cooked, no added fat”, “frozen, cooked, fat added”, and “frozen, cooked, no added fat”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    14 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.

  4. 04

    The unresolved plate

    Even “Greens, canned, cooked” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Greens unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that greens is the right meal family. Then resolve the phrases that actually separate this set—“canned, cooked”, “fresh, cooked, fat added”, “frozen, cooked, fat added”, and “frozen, cooked, no added fat”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Greens source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 5 exact records behind Greens source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Greens, fresh, cooked, fat added is higher in total fat per 100 g

Greens, fresh, cooked, fat added reports 3.4 g versus 0.7 g for Greens, frozen, cooked, no added fat: a 2.7 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Greens, fresh, cooked, fat added is denser; Greens, frozen, cooked, fat added is higher in its source amount

Greens, fresh, cooked, fat added reports 2.9 g per 100 g and 2 g in USDA source amount (68 g). Greens, frozen, cooked, fat added reports a lower 2.8 g per 100 g but a higher 2.5 g in USDA source amount (88 g).

Choose the record before reading the number

Greens, fresh, cooked, fat added and Greens, frozen, cooked, no added fat are not interchangeable

The page keeps both records at the same 100 g denominator and makes Added-fat wording (added fat versus no added fat) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Greens source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Greens, fresh, cooked, fat added vs Greens, frozen, cooked, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: added fat versus no added fat; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Greens, fresh, cooked, no added fat vs Greens, frozen, cooked, fat added

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: no added fat versus added fat; it is a selection cue, not evidence of cause.

Follow this evidence path 5 context records in this source topic Other dark green vegetables

Greens, canned, cooked and Greens, fresh, cooked, fat added belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 3 of 5 context records; its summed listed input weight spans 0.3–0.8 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Collards, frozen, chopped, cooked, boiled, drained, without salt

USDA input 11164 appears in 2 of 5 context records; its summed listed input weight spans 40–40 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Dietary fiber: density and serving context

In this page’s records, dietary fiber runs from 1.3 g in Greens, canned, cooked to 4.2 g in Greens, fresh, cooked, no added fat, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 146 mg in Greens, frozen, cooked, no added fat to 335 mg in Greens, canned, cooked, all per 100 g.

Follow this evidence path