Vegetables

Leafy vegetables (average excluding salads), boiled (without addition of salt and fat)

Cooked vegetables (incl. cans) 22 kcal / 100 g FSVO V7.1

100 g of Leafy vegetables (average excluding salads), boiled (without addition of salt and fat) provides 22 kcal (94 kJ). Energy density and nutrient contents are detailed below, value by value. This food belongs to the “Cooked vegetables (incl. cans)” category (“Vegetables” family) of the Swiss database.

The essentials for 100 g

Protein1.3 g 3%

Fat0.3 g 0%

Carbohydrates2.6 g 1%

Dietary fibre2.1 g 7%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	22 kcal (94 kJ)C	1%
Protein	1.3 gC	3%
Fat	0.3 gC	0%
of which saturated fat	0.1 gC	1%
of which polyunsaturated	0.1 gC	n/a
of which omega-3	0 gC	n/a
Carbohydrates	2.6 gC	1%
of which sugars	2.3 gC	3%
Dietary fibre	2.1 gC	7%
Water	93.7 gC	n/a
Alcohol	0 gC	n/a
Minerals
Calcium	38 mgC	5%
Iron	0.3 mgC	2%
Magnesium	10 mgC	3%
Phosphorus	30 mgC	4%
Potassium	130 mgC	7%
Sodium	9 mgC	0%
Zinc	0.2 mgC	2%
Vitamins
Vitamin D	0 µgC	0%
Vitamin B12	0 µgC	0%
Vitamin C	14 mgC	14%
Folate	23 µgC	11%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein3%

Fat0%

Carbohydrates1%

Dietary fibre7%

Vitamin C14%

Folate11%

Potassium7%

Calcium5%

Phosphorus4%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Leafy vegetables (average excluding salads), steamed (without addition of salt)	− 0.1 g	± 0 g	− 1 kcal
vs Sauerkraut, pickled	± 0 g	± 0 g	+ 3 kcal
vs Red cabbage, stewed (without addition of fat and salt)	+ 0.3 g	+ 0.1 g	− 3 kcal
vs Savoy cabbage, steamed (without addition of salt)	− 0.6 g	+ 0.2 g	− 4 kcal
vs Swiss chard, steamed (without addition of salt)	± 0 g	± 0 g	+ 2 kcal

Similar foods

Within the “Vegetables” family, selected by nutritional proximity (method v1.0).

Vegetables (average), raw29 kcal

Vegetables (average), boiled (without addition of salt and fat)28 kcal

Leafy vegetables (average excluding salads), steamed (without addition of salt)23 kcal

Sauerkraut, pickled19 kcal

Red cabbage, stewed (without addition of fat and salt)25 kcal

Celery, steamed (without addition of salt)19 kcal

Cauliflower, steamed (without addition of salt)26 kcal

Frequently asked questions

How many calories in 100 g of Leafy vegetables (average excluding salads), boiled (without addition of salt and fat)?

100 g of Leafy vegetables (average excluding salads), boiled (without addition of salt and fat) provides 22 kcal, i.e. 94 kJ (FSVO data V7.1).

How much protein in 100 g of Leafy vegetables (average excluding salads), boiled (without addition of salt and fat)?

100 g provides 1.3 g of protein, i.e. 3% of the adult reference value (50 g).

What is the fat content of 100 g of Leafy vegetables (average excluding salads), boiled (without addition of salt and fat)?

100 g contains 0.3 g of fat, of which 0.1 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Leafy vegetables (average excluding salads), boiled (without addition of salt and fat)” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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