Mustard spinach, (tendergreen), 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 | 65 MG | 72% | |
| 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 | 73 UG | 18% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 410 UG | 46% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 158 MG | 12% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 7 MG | 2% | |
| Phosphorus, P | 18 MG | 1% | |
| Potassium, K | 285 MG | 6% | |
| Sodium, Na | 250 MG | 11% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (16 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Rich source of Vitamin C, total ascorbic acid (72% of Daily Value per 100g).
- Good source of Vitamin A, RAE (46% DV).
About Mustard spinach, (tendergreen), cooked, boiled, drained, with salt
This leafy green vegetable is a hybrid between mustard greens and spinach, offering a mild, slightly peppery flavor. When cooked by boiling and drained with a touch of salt, it becomes tender and more palatable while retaining its vibrant green color. It's an excellent low-calorie option, providing just 16 calories per 100 grams, making it ideal for those looking to maintain or reduce their calorie intake without sacrificing nutrient density.
Nutritionally, this vegetable stands out for its impressive fiber content at 2 grams per serving, which supports healthy digestion and helps maintain steady blood sugar levels. It also delivers a modest 1.7 grams of protein and contains minimal fat at just 0.2 grams. The 2.8 grams of carbohydrates are primarily from natural plant fibers and minimal sugars. The boiling process with salt enhances its flavor while the vegetable itself contributes valuable nutrients including vitamins A, C, and K, along with minerals like calcium and iron.
In culinary applications, this versatile green works beautifully as a side dish, simply seasoned with a bit of salt and perhaps a drizzle of olive oil. It can be incorporated into soups, stews, and stir-fries, or used as a nutritious bed for proteins like fish or chicken. Many health-conscious cooks appreciate it as a spinach alternative when they want a slightly more robust flavor profile. Its quick cooking time and ability to absorb surrounding flavors make it a practical choice for busy weeknight meals while contributing valuable nutrients to any diet.
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