17 Fit Food calories Vegetables and mushrooms
Spring mix calories and nutrition facts
Spring mix: 20 kcal per 100 g, protein 2 g, fat 0.38 g, carbs 1.9 g. Typical serving (50 g): 10 kcal.
Sold in the UK as mixed salad leaves, spring mix is a blend of young lettuces, spinach, chard, arugula and other baby greens, washed and ready to eat. A 50 g side-salad portion is only around 10 kcal before dressing, and it’s very rich in vitamin K and folate. With greens this light, the dressing supplies nearly all of a salad’s calories.
- Protein 43%
- Fat 18%
- Carbs 39%
In everyday portions
- Typical serving · 50 g 10 kcal P 1 · F 0.2 · C 0.9 g
- 100 kcal is 500 g this much of it gives 100 kcal
- Energy density Very low 0.2 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 20 kcal 84 kJ 1%
- Protein 2 g 4%
- Fat 0.38 g <1%
- Carbs available, without fibre 1.9 g <1%
- Fibre 1.4 g
- Salt 0.1 g 2%
Where the calories come from
- Protein 43%
- Fat 18%
- Carbs 39%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 278 µg 35%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 8%
- Vitamin K 235 µg 314%
- Vitamin C 13.3 mg 17%
- Vitamin B1 thiamin 0.055 mg 5%
- Vitamin B2 riboflavin 0.1 mg 7%
- Vitamin B3 niacin 0.408 mg 3%
- Vitamin B5 pantothenic acid 0.216 mg 4%
- Vitamin B6 0.111 mg 8%
- Folate B9 94.3 µg 47%
- Vitamin B12 0 µg 0%
- Choline 14.4 mg
Minerals
- Potassium 343 mg 17%
- Calcium 79.2 mg 10%
- Phosphorus 41 mg 6%
- Magnesium 37.6 mg 10%
- Iron 1.5 mg 11%
- Zinc 0.413 mg 4%
- Copper 0.112 mg 11%
- Manganese 0.396 mg 20%
- Selenium 0.985 µg 2%
- Iodine no data
- Sodium 38.5 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in folate
- High in vitamin A
- Source of manganese
- Source of potassium
- Source of vitamin C
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 82% Fewer calories than 82% of vegetables and mushrooms.
- 90% More vitamin K than 90% of vegetables and mushrooms.
- 88% More folate than 88% of vegetables and mushrooms.
- 87% More vitamin A than 87% of vegetables and mushrooms.
- 81% More manganese than 81% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Bamboo shoots 19 kcal
- Asparagus 20 kcal
- Wild mushrooms 22 kcal
- Swiss chard 19 kcal
- Cilantro 23 kcal
- Capers 23 kcal
More in Vegetables and mushrooms
- Onions 40 kcal
- Mashed potatoes 106 kcal
- Fried potatoes 170 kcal
- French fries 312 kcal
- Sweet potato 86 kcal
- Lettuce 15 kcal
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Where these numbers come from
Worked out from a recipe of 4 ingredients, with data from USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.