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5+ A Day
Salad Greens

Availability

Salad greens are available all year round.

 

Storage and Handling

Store in the refrigerator, ensure leaves are not squashed. Handle all fresh produce with care and wash before eating.

 

History

The first salad was officially created with salad greens during the days of the Roman Empire. Originally, green lettuce was referred to as Cos, named after the Greek island where it was discovered.

 

Facts and Varieties

  • Salad greens are mostly used raw in salads or as garnish
  • Several of the varieties can be lightly blanched and served in a warm salad
  • Varieties of salad greens include:
    • Baby beet greens
    • Baby kale
    • Baby spinach
    • Frisée (curly endive or chicory)
    • Green mustard
    • Kale
    • Lamb’s lettuce (Mâche or field salad)
    • Mesclun
    • Mibuna
    • Mizuna
    • Pea shoots
    • Raddicchio
    • Red chard
    • Rocket
    • Spinach
    • Tat soi (spoon cabbage)
    • Watercress
    • Wild rocket

 

Growing Facts

  • Mesclun mixes grow year round, taking approximately 4-6 weeks to grow
  • Salad greens can be grown indoors or outdoors and need constant watering

Nutrition Information

1 cup chopped mesclun = 50 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100g
Energy (kJ/Cal) 36/9 0% 71/17
Protein (g) 1.3 3% 2.5
Fat, total (g) 0.2 0% 0.3
- saturated (g) 0.02 0% 0.04
Available carbohydrate (g) 0.0 0% 0.0
- sugars (g) 0.0 0% 0.0
Dietary Fibre (g) 1.1 4% 2.2
Sodium (mg) 12 1% 24
Folate (µg) 79 39% RDI* 157
Vitamin A Equiv. (µg) 241 32% RDI* 482
Vitamin K (µg) 68 85% ESADDI** 136
Vitamin B6 (mg) 0.16 10% RDI* 0.31
Potassium (mg) 200   400

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake

Source: FOODfiles 2016