Mustard Greens
Peppery brassica leaves eaten across India, China and the American South.
Nutrition per 100 g
Standardised to 100 g of mustard greens, raw for fair comparison. Typical serving: 100 g raw — 27 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 27 kcal | 27 kcal | 100 kcal |
| Protein | 2.9 g | 2.9 g | 10.7 g |
| Carbohydrate | 4.7 g | 4.7 g | 17.4 g |
| Fat | 0.4 g | 0.4 g | 1.5 g |
| Fibre | 3.2 g | 3.2 g | 11.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mustard greens, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 151 µg | 151 µg | 17% |
| Vitamin C | 70 mg | 70 mg | 78% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2 mg | 2 mg | 13% |
| Vitamin K | 258 µg | 258 µg | 215% |
| Thiamin | 0.08 mg | 0.08 mg | 7% |
| Riboflavin | 0.11 mg | 0.11 mg | 8% |
| Niacin | 0.8 mg | 0.8 mg | 5% |
| Vitamin B6 | 0.18 mg | 0.18 mg | 11% |
| Folate | 12 µg | 12 µg | 3% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.21 mg | 0.21 mg | 4% |
| Choline | 0.5 mg | 0.5 mg | <1% |
| Minerals | |||
| Calcium | 115 mg | 115 mg | 9% |
| Iron | 1.6 mg | 1.6 mg | 9% |
| Magnesium | 32 mg | 32 mg | 8% |
| Phosphorus | 58 mg | 58 mg | 5% |
| Potassium | 384 mg | 384 mg | 8% |
| Sodium | 20 mg | 20 mg | <1% |
| Zinc | 0.25 mg | 0.25 mg | 2% |
| Selenium | 0.9 µg | 0.9 µg | 2% |
| Copper | 0.17 mg | 0.17 mg | 19% |
Source: USDA FoodData Central — Mustard greens, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mustard greens?
- Extraordinary vitamin K and A for 27 kcal.
- Fibre and calcium from a leafy green.
How to include it
- Braise with garlic and a splash of vinegar.
- Stir into dals and stews.
Things to consider
- Sharp, peppery taste can be strong raw.
- High vitamin K matters for people on warfarin.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Collard Greens, cooked
A sturdy brassica leaf with high vitamin K, calcium and cholesterol-binding fibre.
- kcal
- 33
- protein
- 2.7 g
- fibre
- 4 g
per 100 g · Typical serving: 100 g cooked
Kale, raw
A brassica leaf with extreme vitamin K density plus vitamins A and C for almost no calories.
- kcal
- 49
- protein
- 4.3 g
- fibre
- 3.6 g
per 100 g · Typical serving: 100 g raw
Swiss Chard, cooked
A magnesium and vitamin K powerhouse with edible stems that cook like celery.
- kcal
- 20
- protein
- 1.9 g
- fibre
- 2.1 g
per 100 g · Typical serving: 1 cup cooked (175 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.