✦ High in vitamin C
✦ Source of folate
✦ Source of beta-carotene
✦ Fibre-rich
Spring greens are loose-leaved cabbages harvested before a firm head forms, with a fresh, mild flavour. They are a good source of vitamin C, folate, vitamin K and beta-carotene, and supply fibre and a little calcium.
🍳
Preparation note
Raw shredded spring greens keep the most vitamin C; use young tender leaves for salads and slaws.
Sources:
CoFID 2021
Where Spring greens, raw Stands Out
Carotenoids
Beta-carotene
2,615 µg
per 100g · tap to explore →
Micronutrient
Potassium
370 mg
per 100g · tap to explore →
Micronutrient
Vitamin A (RAE)
218 µg
per 100g · tap to explore →
Micronutrient
Calcium
210 mg
per 100g · tap to explore →
Flavonols
Quercetin
6.49 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11152 · tap to explore →
Flavonols
Kaempferol
2.45 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11152 · tap to explore →
Flavones
Luteolin
2.08 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11152 · tap to explore →
Macronutrients per 100g
136
kJ
Energy
3.00
g
Protein
3.10
g
Carbs
3.40
g
Fibre
1.00
g
Fat
2.70
g
Sugars
0.10
g
Saturates
0.05
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 370 mg | 19% | |
| Vitamin A (RAE) | 218 µg | 31% | |
| Calcium | 210 mg | 26% | |
| Vitamin C | 180 mg | 200% | |
| Folate | 92.0 µg | 46% | |
| Phosphorus | 91.0 mg | 13% | |
| Chloride | 78.0 mg | 10% | |
| Magnesium | 19.0 mg | 5% | |
| Iron | 3.00 mg | 21% | |
| Niacin (B3) | 1.50 mg | 9% | |
| Zinc | 0.400 mg | 4% | |
| Pantothenic Acid (B5) | 0.390 mg | 7% | |
| Vitamin B6 | 0.230 mg | 16% | |
| Riboflavin (B2) | 0.110 mg | 8% | |
| Thiamin (B1) | 0.070 mg | 6% | |
| Copper | 0.020 mg | 2% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.600 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Glucose (dextrose) | 1.30 g | — | |
| Fructose | 1.20 g | — | |
| Sucrose | 0.200 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 2,615 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Quercetin
6.49 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavonols
Kaempferol
2.45 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavonols
Myricetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavones
Luteolin
2.08 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavones
Apigenin
0.770 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavanols (Flavan-3-ols)
Epicatechin (-)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Flavanols (Flavan-3-ols)
Catechin (+)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Anthocyanins
Cyanidin (total glycosides)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11152
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11152
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11152
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11152
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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