Super Greens Showdown

by Abby Pratt, CHOP5 Nutrition Blogger

At CHOP5 we offer all the big greens in the game: romaine, spring mix, spinach, kale, napa cabbage and red cabbage (okay this one is purple but you get the point). With all those choices which one gives you the most bang for your buck? Let’s see how they all stack up…


Calories – 8 calories/cup
Vitamins & minerals –
high in calcium, potassium, magnesium and phosphorous. In 1 cup you get 50%  of your daily vitamin A (2 times the amount of vitamin A in kale), good source of vitamin C 

Other benefits – works well with many flavors (as you can see by the long list of salads & bowls we have at CHOP5

Low carb (~1.5 per cup) 

– The crunchy texture is enjoyed by many

 – Pregnancy benefits thanks to folate
*Note: the deeper colored leaves on the outside pack the most nutrition

Signature salad & bowl options – Asian Chicken Chop, BBQ Chicken Chop, Buffalo Chicken Chop, Caesar Chop, Cobb Chop, Greek Chop, Korean Chicken Chop, Southwest Chipotle Chop


Calories – 7 calories/cup
Vitamins & minerals –
rich vitamin A, vitamin K, folate, iron, magnesium and calcium

Other benefits – Boosts hydration due to being 93% water

– May help prevent osteoporosis

– May aid in lowering blood pressure

– Can improve eye health


Signature salad & bowl options – Mediterranean Bowl

Spring Mix (spinach & arugula at CHOP5)

Calories –  ~23 calories/cup
Vitamins & minerals –
good source of calcium, potassium, vitamin A, C, K, folate and manganese 

Other benefits – due to the high folate quantity, spring mix can help support a healthy pregnancy

– Can help neutralize stinky breath 

Since it has spinach in it all the same benefits apply that make up for the lower nutrition profile of arugula (as compared to the other greens mentioned)

-The arugula adds a peppery flavor loved by many making it a great addition to many salads

Signature salad & bowl options – Avocado Cali Chop, Harvest Chop, Kale Quinoa Chop


Calories – 33 calories/cup
Vitamins & minerals – rich in vitamin A, C, K and B6. It also is a big source of calcium, potassium, manganese and magnesium 

Other benefits – Low carb (6g/cup)
– High fiber (2g/cup)
– It is full of antioxidants (check out my blog on these guys here)
– Eating kale may help you fight chronic illnesses like cancer & heart disease

Signature salad & bowl options Harvest Chop, Kale Quinoa Chop, Brussels Sprouts Sweet Potato Bowl, Cauliflower Rice Veggie Bowl, Chipotle Sweet Potato Bowl

Napa Cabbage

Calories –  20 calories/cup
Vitamins & minerals –
high in the B vitamins (B9, riboflavin aka B2, thiamin aka B1, vitamin C, vitamin K, pantothenic acid), one cup has about 12% of your daily copper values

Other benefits – No cholesterol 

-Good for brain function thanks to copper 

– Can subdue some premenstrual conditions such as cramps

Signature salad & bowl options – Asian Chicken Chop, Korean Chicken Chop, Brussels Sprouts Sweet Potato Bowl, Spicy Teriyaki Chicken Bowl

Red Cabbage

Calories – 28 calories/cup
Vitamins & minerals –
high in calcium, iron, copper, magnesium, phosphorus & zinc. Loaded with high amounts of vitamin A, C, K & B6  

Other benefits – rich in antioxidants

– High in fiber making it easy to digest 

– Good for the heart because of anthocyanins 

– Can lower inflammation

– One of the best sources of antioxidant bang for your calorie buck

Signature salad & bowl options – Asian Chicken Chop, Avocado Cali Chop, Buffalo Chicken Chop, Korean Chicken Chop, Brussels Sprouts Sweet Potato Bowl, Chipotle Sweet Potato bowl

After reading this you may notice that each of these greens has a lot in common! Most have a high nutrient profile for a low-calorie density and a handful of similar benefits. The bottom line is the best green is the one you enjoy eating! Another way to cover all the bases is to mix up your greens throughout the week. There are many other greens you can discover too such as iceberg, chard and watercress for example. For your favorite green you can always Build Your Own with us in the shop or swap out any greens on our signature salads free of charge. I would love to hear which Super Green is your go to and how you like to serve it up! Send any questions, comments and ideas my way to AbbyP@chop5.com.

Chop Well, Eat Well, Live Well