⏱ 20 min total

Steamed Greens with Flax Vinaigrette

Name: Steamed Greens with Flax Vinaigrette
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ cup Spinach; ½ cup, chopped Kale; ½ cup, shredded Bok choy; 1 tbsp Flaxseed oil; ¼ lemon yields Lemon juice; ¼ medium whole Tomatoes; ¼ clove Garlic

Per 1 serving · 140 g · 7 ingredients

Calories

154

8%
of a 2,000 cal day

Protein
2.8g
7% of calories
Carbs
6.5g
16% of calories
Fat
14g
77% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Steamed Greens with Flax Vinaigrette (140 g) has 154 calories, with 2.8 g of protein, 6.5 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (77% of calories). It is high in Vitamin A (37% DV), Vitamin C (77% DV) and Vitamin K (273% DV).

Per 100 g

110cal

low energy density

Protein per 100 cal

1.8g

Net carbs

carbs minus fiber

Fiber

2.3g

2.3 g sugar

High in

20%+ of the daily value

Vitamin A37%
Vitamin C77%
Vitamin K273%
Folate (B9)27%
Copper61%
Manganese20%

Good source of

10–19% of the daily value

Vitamin B617%
Calcium11%
Iron16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Bring a pot of water to a boil.
2
Combine the chopped spinach, kale, and bok choy. Place in a steam basket or colander above the boiling water, then cover and let steam for about 5-6 minutes. Keep covered once done.
3
In a blender, combine flaxseed oil, lemon juice, tomatoes, and garlic. Blend until smooth.
4
Toss the steamed greens with the vinaigrette and serve.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	329 μg	37%
Vitamin C	69 mg	77%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	328 μg	273%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.1 mg	8%
Niacin	1 mg	5%
Vitamin B6	0.2 mg	17%
Folate (B9)	106 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	0.1 mg	2%
Choline	8 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	107 mg	11%
Iron	1 mg	16%
Potassium	424 mg	9%
Magnesium	39 mg	9%
Phosphorus	61 mg	9%
Zinc	0.4 mg	4%
Copper	1 mg	61%
Manganese	0.5 mg	20%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	7 g	—
Alpha carotene	49 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	3,906 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	791 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	9 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	7 g	—
Total omega 6	2 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 154 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Steamed Greens with Flax Vinaigrette?

One serving of Steamed Greens with Flax Vinaigrette (1 serving) has 154 calories, which works out to 110 calories per 100 g. That is about 7.7% of a 2,000-calorie day.

Is Steamed Greens with Flax Vinaigrette high in protein?

Not especially. It has 2.8 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Steamed Greens with Flax Vinaigrette keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Steamed Greens with Flax Vinaigrette?

49 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Steamed Greens with Flax Vinaigrette?

2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (140 g)

Calories154

% Daily Value*

Total fat 14g	18%
Saturated fat 1.3g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 49mg	2%
Total carbohydrate 6.5g	2%
Dietary fiber 2.3g	8%
Total sugars 2.3g
Protein 2.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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