It only takes one step into the produce aisle at the grocery store to notice the plethora of lettuce options you have at your fingertips: spinach, arugula, romaine, kale—and more. All of these leafy greens can certainly benefit your health in different ways, but if you’re looking to toss together a salad with a variety of taste and nutrients, consider grabbing a bag of spring mix. This versatile leafy green blend is high in nutrients like vitamin C, iron and vitamin A, making it deserving of a spot in your regular grocery rotation.
While the particular greens offered in a spring mix can vary between products, the most frequently found combo is a mix of tender baby lettuce and spinach. But it’s not uncommon to nab different varieties that include other greens like green oak leaf, arugula, endives, radicchio, chard, flat-leaf kale, romaine and more. With so much variety in your bag of leaves, there also is a range of health benefits that you can cash in on. Here’s how, as well as some of our favorite ways to prepare spring mix in the kitchen.
Nutrition Facts
Three ounces of spring mix (approximately 1 cup) contains the following:
Calories: 20
Carbohydrates: 3 g
Dietary fiber: 1 g
Total sugars: 1 g
Protein: 2 g
Total fat: 0 g
Saturated fat: 0 g
Cholesterol: 0
Calcium: 60 mg (6% Daily Value)
Iron: 3.6 mg (20% Daily Value)
Sodium: 105 mg (4% Daily Value)
Potassium: 330 mg (9% Daily Value)
Vitamin C: 30 mg (50% Daily Value)
Vitamin A: 2,250 IU (45% Daily Value)
Health Benefits
It’s Full of Antioxidants
Antioxidants are pivotal in protecting your body from oxidative stress and inflammation, which reduces your risk of disease. And while spring mix looks like an unassuming veggie, it packs a pretty nice punch. “Spring mix offers not only a visually appealing addition to meals but also a nutritional powerhouse packed with vitamins and antioxidants,” says Lauren Manaker, M.S., RDN. “Consuming spring mix is an easy, flavorful way to incorporate essential nutrients like vitamin A, vitamin C and potassium into your diet, promoting overall health and well-being,” she adds.
Can Help Reduce Heart Disease Risk
Because of their high antioxidant content, dark leafy greens like spring mix can specifically benefit your heart health. While it’s not the highest source, a serving of spring mix also provides some of fiber, a nutrient that’s also linked to decreasing heart disease risk.
Supports Gut Health
If there’s one nutrient your digestive system likes, it’s fiber. Spring mix contains a specific type of dietary fiber called prebiotic fiber, which feeds your gut microbiota and stimulates growth of the good bacteria in your gut. Having a healthy gut helps to reduce your risk of diseases such as obesity, type 2 diabetes and other metabolic disorders. Dark leafy greens like spring mix also contain insoluble fiber, which helps keep your bowels healthy and your bowel habits regular.
May Improve Eye and Brain Health
You might think of orange veggies (ahem, carrots) as being top-notch peeper protectors, but leafy greens also pack vision-saving nutrients. In particular, the spinach in your spring mix has a high amount of lutein, which is a type of plant-based carotenoid that benefits your eye and brain health. Eating foods with carotenoids may also help minimize the risk of neurodegenerative disorders such as Alzheimer’s disease and Parkinson’s disease.
Assists Digestion and Keeps You Full
We really can’t stop talking about the fiber in spring mix. Thanks to the filling nutrient, you’ll feel satisfied after eating a meal that incorporates leafy greens. What’s more, adding a cup–or more–of these leafy greens is a good way to add serious volume to your meals, which is another way to make them more filling. And, spring mix makes a great base for adding other high-fiber foods, such as legumes and other vegetables, like peppers, cucumbers, avocado and more.
Tips for Enjoying Spring Mix
Along with the usual spring salad combinations, there are many clever ways to incorporate spring mix into your diet—especially if you’re not a fan of eating a big bowl of salad to begin with.
If you’re making a sandwich or wrap for lunch, adding a handful of spring mix not only increases the nutritional value of your meal, but also adds color and texture. (Because who doesn’t love a little extra crunch?) In particular, an Avocado Egg Salad Sandwich would do nicely with some added spring mix, a simple tuna salad sandwich could never do you wrong, or try a Green Goddess Sandwich if you’re thinking of really leaning into greens. Manaker’s favorite lunch wrap includes grilled chicken, avocado, spicy mayo and–of course–spring mix.
For even more clever ways to use your spring mix, Manaker suggests tossing it into your smoothies. Yes: your smoothies! Spinach or kale might be a go-to for your green smoothies, but spring mix also works well if you have a big bag you need to use up.
Buying and Storing
Choosing which spring mix to buy should be relatively simple. Most producers are already giving your greens a pre-wash so you don’t have to worry about this step when you get home. Many of these companies will make this known on the label, so when you are buying your spring mix, look for a bag that is labeled “washed” or “ready-to-eat.”
To keep your spring mix fresh and crispy, it’s important to store it properly. Make sure the greens are dry and remove any wilted leaves before placing them in the crisper drawer. Another simple way to keep your bagged salad fresh is by placing a paper towel in the bag before you seal it back up. The towel will absorb the moisture from the greens and keep them fresher for longer. This also works well for clamshell containers of spring mix.
Ultimately, Manaker suggests using the spring mix within a few days of purchase to enjoy these greens at their most optimal in terms of flavor and nutritional benefits.
The Bottom Line
Because of the variety of leafy greens available in a spring mix, this fresh blend of lettuce and greens is full of all kinds of good-for-you antioxidants that can be part of a diet that helps reduce the risk of developing diseases such as cardiovascular, neurodegenerative, type 2 diabetes and other metabolic syndromes. Spring mix is also high in fiber, which benefits gut health and digestion. While spring mix can easily be used to make a colorful salad—we’re particularly big fans of these 27 Salads So Delicious, You’ll Want to Eat Them for Dinner)—there are a variety of other ways you can add these greens to your meals, such as in a sandwich or wrap, or even blended up in a smoothie.
