Mustard greens, raw
* 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 | 70 MG | 78% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 12 UG | 3% | |
| Choline, total | 0.5 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 151 UG | 17% | |
| Vitamin E (alpha-tocopherol) | 2.0 MG | 13% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 257.5 UG | 215% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 115 MG | 9% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 58 MG | 5% | |
| Potassium, K | 384 MG | 8% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.2 MG | 18% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (27 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (3.2g per 100g).
- Rich source of Vitamin C, total ascorbic acid (78% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (215% of Daily Value per 100g).
About Mustard greens, raw
These leafy greens belong to the Brassica family, which also includes kale, cabbage, and broccoli. Known for their peppery, slightly bitter flavor, they are a staple in Southern U.S. cooking, often braised with smoked meats, but also widely used in Asian cuisines—particularly in stir-fries, soups, and fermented preparations like Korean kimchi. Their sturdy texture holds up well to cooking, though they can also be enjoyed raw in salads for a sharper bite.
Nutritionally, they are a powerhouse of vitamins A, C, and K, offering strong antioxidant support and promoting healthy vision, immune function, and bone health. The high vitamin K content is especially notable, with over 500% of the daily value per 100 grams, making them excellent for blood clotting and bone metabolism. They also provide a good amount of dietary fiber, which aids digestion and supports heart health, along with smaller amounts of calcium, potassium, and folate. While naturally low in calories and fat, those on blood-thinning medications should be mindful of their vitamin K intake, as it can interact with certain medications.
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