Cooked Leafy Greens

Cooked leafy greens — spinach, kale, and Swiss chard — are the most nutrient-dense calories on this list, delivering over 30% of the daily value for vitamins A and K per 100 grams for just 23–26 calories per 100 grams. A 2023 Harvard Health review shows GLP-1 users often lose key micronutrients as food intake drops, making these greens unmatched for crowding out deficiencies without adding bulk. The word “cooked” matters: raw greens contain about 2 grams of fiber per 100 grams but can feel too bulky on a slow-emptying stomach, whereas sautéing or steaming reduces volume by roughly 70% while concentrating nutrients. Their iron absorption improves with vitamin C, so add a squeeze of lemon, and they remain a supporting actor that turns a single-protein plate into a complete one.