Mustard greens, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 25.3 MG | 28% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 9 UG | 2% | |
| Choline, total | 0.3 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 527 UG | 59% | |
| Vitamin E (alpha-tocopherol) | 1.8 MG | 12% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 592.7 UG | 494% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 118 MG | 9% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 13 MG | 3% | |
| Phosphorus, P | 42 MG | 3% | |
| Potassium, K | 162 MG | 3% | |
| Sodium, Na | 252 MG | 11% | |
| Zinc, Zn | 0.2 MG | 1% | |
| Copper, Cu | 0.1 MG | 11% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (26 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (28% DV).
- Rich source of Vitamin A, RAE (59% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (494% of Daily Value per 100g).
About Mustard greens, cooked, boiled, drained, with salt
These leafy greens, often overlooked in favor of more common salad greens, are a nutritional powerhouse when cooked. A 100-gram serving contains just 26 calories while delivering an impressive 2.6 grams of protein and 2 grams of fiber. The low calorie content combined with high fiber makes them excellent for weight management and digestive health. They're also rich in vitamins A, C, and K, along with minerals like calcium and potassium, making them valuable for bone health, immune function, and blood pressure regulation.
In the kitchen, these greens shine when properly prepared. Their peppery, slightly bitter flavor mellows beautifully when boiled or steamed, making them perfect for traditional Southern-style cooking with smoked meats or vegetarian preparations with garlic and olive oil. They're commonly used in Asian stir-fries, soups, and stews, where their robust texture holds up well to long cooking times. The greens can also be blanched and added to grain bowls, pasta dishes, or frittatas for a nutrient boost. When cooking, be mindful that they shrink significantly and may require more salt than expected due to their natural bitterness, though those watching sodium intake can use herbs and spices for flavor instead.
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