Mustard greens, cooked, boiled, drained, without 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 | 0.4 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 618 UG | 69% | |
| 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 | 9 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 16% | |
| 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 (69% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (494% of Daily Value per 100g).
About Mustard greens, cooked, boiled, drained, without salt
These leafy greens, when cooked and boiled without added salt, offer a low-calorie yet nutrient-rich addition to meals. With just 26 calories per 100 grams, they provide a modest amount of protein at 2.6 grams, along with 4.5 grams of carbohydrates and 2 grams of fiber to support digestive health. The minimal fat content of 0.5 grams makes them a lean choice, while their fiber content contributes to satiety and gut health. Their nutrient profile makes them a smart option for those seeking to maintain a balanced diet without excess calories.
In the kitchen, these greens are versatile and can be incorporated into a variety of dishes. They are often sautéed with garlic and olive oil, added to soups and stews for a peppery kick, or blended into smoothies for a nutrient boost. Their slightly bitter flavor pairs well with rich ingredients like bacon or cheese, and they can also be used as a base for salads or as a side dish. For those watching their sodium intake, preparing them without added salt allows the natural flavors to shine while keeping the dish heart-healthy. Whether steamed, stir-fried, or simmered, they bring both nutrition and depth to meals.
Dietary Information
Mustard greens, cooked, boiled, drained, without salt is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Mustard greens, cooked, boiled, drained, without salt include Vitamin K (phylloquinone) (494% DV) , Vitamin A, RAE (69% DV) , and Vitamin C, total ascorbic acid (28% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 26 calories per 100 grams, Mustard greens, cooked, boiled, drained, without salt gets 39% of its calories from protein, 69% from carbohydrates, and 16% from fat. This is lower than most foods and comparable to fruits and vegetables.
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