5+ A Day

Salad Greens

Salad Greens


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.



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

Serving size: 1/2 cup torn - 18g raw

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 13/3 74/18
Protein (g) 0.3 1.9
Fat, total (g) 0.05 0.3
- saturated (g) 0.01 0.04
carbohydrate (g) 0.3 1.8
- sugars (g) 0.3 1.7
Fibre (g) 0.1 0.6
Sodium (mg) 2.3 13
Iron (mg) 0.0.5 0.1
Selenium (µg) Trace Trace
Vitamin A Equiv. (µg) 15 88
Folate (ug) 10 55

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

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