Mustard greens, frozen, 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 | 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 | 25 MG | 1% | |
| 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, without salt
These leafy greens are a cruciferous vegetable known for their slightly peppery, bitter flavor. When harvested and frozen at peak freshness, they retain much of their nutrient density, making them a convenient and healthy addition to meals. They are particularly rich in vitamins A, C, and K, as well as folate and several important minerals like calcium and potassium. Their high fiber content supports digestive health, while antioxidants help combat oxidative stress in the body.
Commonly used in Southern, Asian, and Mediterranean cuisines, these greens can be sautéed with garlic and olive oil, simmered in soups and stews, or added to grain bowls for a nutrient boost. Their robust flavor pairs well with smoky meats, beans, or legumes, though they can also be enjoyed in vegetarian dishes. Because they are naturally low in calories and carbohydrates, they fit well into a variety of eating patterns, including low-carb, plant-based, or heart-healthy diets.
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