Types of Green Leafy vegetables and their nutritional values

Types of Green Leafy vegetables and their nutritional values for 100 grams

Fenugreek:

Fenugreek (Trigonella foenum-graecum L.) is a leafy vegetable belonging to the Leguminaceae family. It is also used as cattle fodder.

Fenugreek called with different names in other Indian languages: Methi, Fenugreek, Methya, Menthya, Yendayam

Fenugreek Nutritional Values for 100grams:

Calories: 49
Water: 86.1%
Protein: 4.9 grams
Fat: 0.9 grams
Carbohydrates: 6.0 grams
Calcium: 395 grams
Iron: 25.5 grams
Vitamin ‘C’’B’: 0.350 mgrams
Vitamin ‘C’: 52 mgrams
Carotene: 2340 mgrams

Spinach:

It is related to quinoa and beets and is belongs to the amaranth family and it’s considered very healthy, as it’s loaded with nutrients and antioxidants. Taking spinach may improve eye health, reduce oxidative stress, reduce cancer risk, and lower blood pressure.

Spinach called with different names in other Indian languages: Palakura, Keerai

Spinach Nutritional Values for 100grams:

Calories: 26
Water: 92.1%
Protein: 2.0 grams
Fat: 0.7 grams
Carbohydrate: 2.9 grams
Calcium: 190 grams
Iron: 17.4 grams
Vitamin ‘C’’B’: 0.16 grams
Vitamin ‘C’: 25 mgrams
Carotene: 7180 mgrams

Radish Leaves:

Radish leaves are rich in minerals and vitamins. Many of us are not aware of benefits of this and ignore, But this helps in increasing immunity and lot other health conditions.

Radish called with different names in other Indian languages: White Radish, Red Radish Globe, Mooli, mullangi, daikon radish, oriental radish

Radish Leaves Nutritional Values for 100grams:

Calories: 28
Water: 90.8%
Protein: 3.8 grams
Fat: 0.4 grams
Carbohydrate: 2.4 grams
Calcium: 265 grams
Iron: 3.6 grams
Vitamin ‘C’’B’: 0.65 grams
Vitamin ‘C’: 81 mgrams
Carotene: 5295 mgrams

Spring Onions:

Spring onions are a leafy vegetable related to others in the Allium family, such as garlic, chives, and onions.

Spring Onion called with different names in other Indian languages: Scallions, Green onion, kanda, gundhun, Pallari vengayam, Cheriya ulli, ulli paraka

Spring Onion Nutritional Values for 100grams:

Calories: 41
Water: 87.6%
Protein: 0.9 grams
Fat: 0.2 grams
Carbohydrate: 8.9 grams
Calcium: 50 grams
Iron: 7.5 grams
Vitamin ‘C’’B’: 0.03 grams
Vitamin ‘C’: 17 mgrams
Carotene: 595 mgrams

Moringa Leaves:

Moringa leaves find many uses in Indian cuisine as they are versatile and can be incorporated into the diet in many ways. Adding them to juices and using them as stir-fry vegetables are the most common ways in which they are eaten.

Moring leaves called with different names in other Indian languages: Saijna, Drumstick tree, mulaga, moringa

Moringa Leaves Nutritional Values for 100grams:

Calories: 92
Water: 75.9%
Protein: 6.7 grams
Fat: 1.7 grams
Carbohydrate: 12.9 grams
Calcium: 440 grams
Iron: 7.0 grams
Vitamin ‘C’: 220 mgrams
Carotene: 6780 mgrams

Amaranth:

Amaranths are a very important part of a balanced diet. It is rich in proteins, salts, calcium, iron, vitamin ‘A’ and ‘C’.

Amaranth called with different names in other Indian languages: Chaulai Sag, Mullu Keerai, Cheera, ainthan, Thotakura, mulaikkira

Amaranth Nutritional Values for 100grams:

Calories: 45
Water: 85.7%
Protein: 4.0 grams
Fat: 0.5 grams
Carbohydrate: 6.1 grams
Calcium: 395 grams
Iron: 25.5 grams
Vitamin ‘C’’B’: 0.33 grams
Vitamin ‘C’: 99 mgrams
Carotene: 5520 mgrams

Sorrel Leaves:

Tender leaves and branches are used as leafy vegetable. The leaves are sour and contain many nutrients.

Sorrel(Gongura) called with different names in other Indian languages: Gongura, Pulicha Keerai, Pandi, Pitwaa, Ambada

Sorrel leaves Nutritional Values for 100grams:

Water: 85.1%
Protein: 1.7 grams
Fat: 1.1 grams
Carbohydrate: 9.9 grams
Calcium: 172 grams
Iron: 2.3 grams
Vitamin ‘C’’B’: 0.46 grams
Vitamin ‘C’: 20 mgrams
Carotene: 6970 mgrams

Coriander:

Coriander (Coriandrum sativum L.) is one of the most ancient spices cultivated in our country. Coriander has many medicinal values.

Coriander called with different names in other Indian languages: Chinese parsley, dhania or cilantro, kothimera

Coriander Nutritional Values for 100grams:

Calories: 44
Water: 86.3%
Protein: 3.3 grams
Fat: 0.6 grams
Carbohydrate: 6.3 grams
Calcium: 184 grams
Iron: 18.5 grams
Vitamin ‘C’’B’: 0.11 grams
Vitamin ‘C’: 135 mgrams
Carotene: 6918 mgrams

Malabar Spinach:

Malabar spinach is an excellent source of iron, calcium, Vitamin C and Vitamin A. It contains high protein and great source of phosphorus and potassium. It has great amount of antioxidants such as lutein and beta carotene.

Malabar Spinach called with different names in other Indian languages: Bachhali, Poi saag, Kodi Pasalai

Malabar Spinach Nutritional Values for 100grams:

Water: 93.0%
Protein: 1.2 grams
Calcium: 150 grams
Iron: 1.4 grams
Vitamin ‘C’: 86 mgrams
Carotene: 3250 mgrams

Spinach Dock:

Spinach dock is a European vegetable with a lush green appearance. It has a citrus, biting flavor. Garden sorrel, also known as common sorrel, is a perennial herb.

Spinach dock called with different names in other Indian languages: Chukkakura, Khatta palak, Ambat chukka and Green sorrel

Spinach Dock Nutritional Values for 100grams:

Calories: 15
Water: 95.2%
Protein: 1.6 grams
Fat: 0.3 grams
Carbohydrate: 1.4 grams
Calcium: 63 grams
Iron: 8.7 grams
Vitamin ‘C’’B’: 0.09 grams
Vitamin ‘C’: 12.0 mgrams
Carotene: 3660 mgrams

Mint:

Mint (Mentha viridis L.) is a medicinal plant belonging to the mint ‘Labiati’ family. Mint has good nutritional value owning to the number of dietary components present. Moreover, it is a good source of many micronutrients and macronutrients.

Mint called with different names in other Indian languages: Mentha , Pudina, Spearmint

Mint Nutritional Values for 100grams:

Calories: 48
Water: 84.9%
Protein: 4.8 grams
Fat: 0.6 grams
Carbohydrate: 5.8 grams
Calcium: 200 grams
Iron: 15.6 grams
Vitamin ‘C’’B’: 0.31 grams
Vitamin ‘C’: 27 mgrams
Carotene: 1620 mgrams

Curry Leaves:

Curry leaf (Murraya koenigii L.) are a leaf that we use every day to add flavor to every curry, it is very good for health. They are rich in medicinal, nutraceutical properties and even have cosmetic uses.