Mustard greens, frozen, 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 | 13.8 MG | 15% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.0 MG | 0% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 70 UG | 18% | |
| Choline, total | 0.3 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 354 UG | 39% | |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 9% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 335.1 UG | 279% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 101 MG | 8% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 13 MG | 3% | |
| Phosphorus, P | 24 MG | 2% | |
| Potassium, K | 139 MG | 3% | |
| Sodium, Na | 261 MG | 11% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Vitamin A, RAE (39% DV).
- Rich source of Vitamin K (phylloquinone) (279% of Daily Value per 100g).
About Mustard greens, frozen, cooked, boiled, drained, with salt
These leafy greens, when frozen and cooked, retain much of their nutritional value while offering a convenient, ready-to-use option. They are low in calories but rich in essential nutrients, providing a good source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. With nearly 2.3 grams of protein per 100 grams, they contribute to daily protein intake, especially valuable in plant-based diets. Their minimal fat content and low carbohydrate count make them suitable for low-calorie and low-carb meal plans. The presence of fiber further enhances their role in promoting satiety and supporting heart health by helping to manage cholesterol levels.
In the kitchen, these greens are versatile and can be incorporated into a variety of dishes. They are commonly used in soups, stews, and sautés, where their slightly peppery flavor complements other ingredients. Often paired with garlic, onions, or smoked meats, they can serve as a hearty side dish or a nutritious addition to main courses. Their tender texture after boiling makes them easy to blend into smoothies or mix into grain bowls for added nutrients. For those mindful of sodium intake, it's worth noting that the salted version may not be ideal for low-sodium diets, but unsalted varieties are widely available for greater flexibility.
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