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
Mustard greens have a sharpness that distinguishes them immediately from milder cooking greens like spinach or chard. Raw, that peppery bite is assertive enough to use sparingly in salads or slaws. The nutritional profile is excellent - high protein for a leafy green, substantial fiber, very little fat. They are a staple in Southern cooking and across South Asian and African cuisines, where the bold flavor is treated as an asset rather than something to tame.
Dietary Information
Mustard greens, raw 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, raw include Vitamin K (phylloquinone) (215% DV) , and Vitamin C, total ascorbic acid (78% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 27 calories per 100 grams, Mustard greens, raw gets 42% of its calories from protein, 69% from carbohydrates, and 14% from fat. This is lower than most foods and comparable to fruits and vegetables.
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