Know what’s on your plate
Mustard greens
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 27 kcal —
- Protein 2.9 g 6%
- Carbohydrate 1.5 g 1%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 3.2 g 11%
- Sugars 1.3 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 151 µg 17%
- Vitamin C 70 mg 78%
- Vitamin D 0 µg 0%
- Vitamin E 2 mg 13%
- Vitamin K 258 µg 215%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.8 mg 5%
- Pantothenic acid (B5) 0.21 mg 4%
- Vitamin B6 0.18 mg 11%
- Folate (B9) 12 µg 3%
- Vitamin B12 0 µg 0%
- Choline 0.5 mg 0%
Minerals
- Calcium 115 mg 9%
- Iron 1.6 mg 9%
- Magnesium 32 mg 8%
- Phosphorus 58 mg 5%
- Potassium 384 mg 8%
- Zinc 0.25 mg 2%
- Copper 0.17 mg 18%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 27 | 2.9 g | 1.5 g | 0.4 g |
| 1 × cup, chopped | 56 g | 15 | 1.6 g | 0.8 g | 0.2 g |
| 2 × cup, chopped | 112 g | 30 | 3.2 g | 1.6 g | 0.5 g |
| ½ × cup, chopped | 28 g | 8 | 0.8 g | 0.4 g | 0.1 g |
| 3 × cup, chopped | 168 g | 45 | 4.8 g | 2.5 g | 0.7 g |
| 4 × cup, chopped | 224 g | 60 | 6.4 g | 3.3 g | 0.9 g |
Similar foods
- Mustard green leafraw26 kcal / 100 g
- Mustard leavesraw27 kcal / 100 g
- Mustard cabbageraw18 kcal / 100 g
- Turnip greensraw32 kcal / 100 g
- Braised mustard leafwith oil, onion and garlic, unsalted58 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Turnip leafraw27 kcal / 100 g
- Radish leavesraw39 kcal / 100 g
- Taro leavesraw42 kcal / 100 g
- Broccoli leavesraw28 kcal / 100 g
Questions about Mustard greens
How do you cook mustard greens so they are less bitter?
Separate the thick stems from mature leaves and blanch the leaves for 1–2 minutes, then drain and sauté with garlic. For a softer, richer dish, braise them gently for 20–30 minutes; young leaves need much less cooking.
Can you eat mustard greens raw?
Yes. Young leaves work well in salads or sandwiches, but their peppery bite is strong; slice them finely and mix with milder leaves or a sharp, slightly sweet dressing.
How do you wash mustard greens properly?
Swish the leaves in a large bowl of cold water so grit falls to the bottom, lift them out, then rinse again if needed. Dry them well before stir-frying, or water will make the pan steam.
What dishes use mustard greens, and what goes well with them?
They are used in saag, Chinese-style stir-fries and Southern-style braised greens. Their peppery flavour pairs well with garlic, ginger, chilli, beans, lentils and smoked or cured meats.
How should you store mustard greens?
Keep them unwashed in a loosely closed bag or wrapped in a clean, slightly damp cloth in the fridge. Wash just before cooking and use them within a few days, while the leaves are crisp.
What can you use instead of mustard greens?
Turnip greens are a close substitute, with a similarly robust leafy texture and a milder flavour. Kale can also work in braises, but give it longer to soften.
How do you choose fresh mustard greens?
Look for crisp, firm leaves with an even green colour and stems that are not limp. Avoid bunches with slimy patches, yellowing leaves or a sour smell.
Source: USDA FoodData Central 169256 · per 100 g · carbohydrate per EU label, fibre excluded
