Mustard Greens nutrition: calories, carbs, GI, protein, fiber, fats
Mustard greens, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Mustard Greens
| Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
| Glycemic load | 1 (low) |
| Calories ⓘ Calories per 100-gram serving | 26 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2.51 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, chopped (140 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -2.5 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 0mg |
Vitamin A ⓘHigher in Vitamin A content than 91% of foods
Vitamin C ⓘHigher in Vitamin C content than 83% of foods
Calcium ⓘHigher in Calcium content than 81% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 80% of foods
Beta Carotene ⓘHigher in Beta Carotene content than 64% of foods
Mustard Greens calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 26 | |
| Calories in 1 cup, chopped | 36 | 140 g |
Mustard Greens Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mustard Greens Glycemic load (GL)
Mineral coverage chart
Calcium:
118 mg of 1,000 mg
12%
Iron:
0.87 mg of 8 mg
11%
Magnesium:
13 mg of 420 mg
3%
Phosphorus:
42 mg of 700 mg
6%
Potassium:
162 mg of 3,400 mg
5%
Sodium:
9 mg of 2,300 mg
0%
Zinc:
0.22 mg of 11 mg
2%
Copper:
0.146 mg of 1 mg
16%
Manganese:
0 mg of 2 mg
0%
Selenium:
0.6 µg of 55 µg
1%
Choline:
0.4 mg of 550 mg
0%
Mineral chart - relative view
Calcium
118 mg
TOP 19%
Copper
0.146 mg
TOP 38%
Iron
0.87 mg
TOP 65%
Potassium
162 mg
TOP 68%
Magnesium
13 mg
TOP 77%
Phosphorus
42 mg
TOP 80%
Zinc
0.22 mg
TOP 83%
Sodium
9 mg
TOP 86%
Selenium
0.6 µg
TOP 88%
Choline
0.4 mg
TOP 97%
Vitamin coverage chart
Vitamin A:
12370 IU of 5,000 IU
247%
Vitamin E :
1.78 mg of 15 mg
12%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
25.3 mg of 90 mg
28%
Vitamin B1:
0.041 mg of 1 mg
3%
Vitamin B2:
0.063 mg of 1 mg
5%
Vitamin B3:
0.433 mg of 16 mg
3%
Vitamin B5:
0.12 mg of 5 mg
2%
Vitamin B6:
0.098 mg of 1 mg
8%
Folate:
9 µg of 400 µg
2%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
592.7 µg of 120 µg
494%
Vitamin chart - relative view
Vitamin A
12370 IU
TOP 9%
Vitamin C
25.3 mg
TOP 17%
Vitamin K
592.7 µg
TOP 41%
Vitamin E
1.78 mg
TOP 41%
Folate
9 µg
TOP 65%
Vitamin B6
0.098 mg
TOP 65%
Vitamin B1
0.041 mg
TOP 76%
Vitamin B2
0.063 mg
TOP 77%
Vitamin B3
0.433 mg
TOP 80%
Vitamin B5
0.12 mg
TOP 87%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 5%
2.56 g of 50 g
5%
Fats:
Daily Value: 1%
0.47 g of 65 g
1%
Carbs:
Daily Value: 2%
4.51 g of 300 g
2%
Water:
Daily Value: 5%
91.78 g of 2,000 g
5%
Other:
0.68 g
Fat type information
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
Fiber content ratio for Mustard Greens
Sugar:
1.41 g
Fiber:
2 g
Other:
1.1 g
All nutrients for Mustard Greens per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 26kcal | 1% | 95% |
1.8 times less than Orange
|
| Protein | 2.56g | 6% | 74% |
1.1 times less than Broccoli
|
| Fats | 0.47g | 1% | 81% |
70.9 times less than Cheddar Cheese
|
| Vitamin C | 25.3mg | 28% | 17% |
2.1 times less than Lemon
|
| Net carbs | 2.51g | N/A | 64% |
21.6 times less than Chocolate
|
| Carbs | 4.51g | 2% | 61% |
6.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.87mg | 11% | 65% |
3 times less than Beef broiled
|
| Calcium | 118mg | 12% | 19% |
1.1 times less than Milk
|
| Potassium | 162mg | 5% | 68% |
1.1 times more than Cucumber
|
| Magnesium | 13mg | 3% | 77% |
10.8 times less than Almond
|
| Sugar | 1.41g | N/A | 63% |
6.4 times less than Coca-Cola
|
| Fiber | 2g | 8% | 37% |
1.2 times less than Orange
|
| Copper | 0.15mg | 16% | 38% |
Equal to Shiitake
|
| Zinc | 0.22mg | 2% | 83% |
28.7 times less than Beef broiled
|
| Phosphorus | 42mg | 6% | 80% |
4.3 times less than Chicken meat
|
| Sodium | 9mg | 0% | 86% |
54.4 times less than White Bread
|
| Vitamin A | 12370IU | 247% | 9% |
1.4 times less than Carrot
|
| Vitamin A RAE | 618µg | 69% | 20% | |
| Vitamin E | 1.78mg | 12% | 41% |
1.2 times more than Kiwifruit
|
| Selenium | 0.6µg | 1% | 88% | |
| Vitamin B1 | 0.04mg | 3% | 76% |
6.5 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 77% |
2.1 times less than Avocado
|
| Vitamin B3 | 0.43mg | 3% | 80% |
22.1 times less than Turkey meat
|
| Vitamin B5 | 0.12mg | 2% | 87% |
9.4 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 592.7µg | 494% | 41% |
5.8 times more than Broccoli
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.01g | 0% | 93% |
491.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.11g | N/A | 81% |
89.1 times less than Avocado
|
| Polyunsaturated fat | 0.05g | N/A | 90% |
1025.5 times less than Walnut
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 26
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 9mg
2%
Total Carbohydrate
5g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
118mg
12%
Iron
1mg
13%
Potassium
162mg
5%
*
The % Daily Value (DV) 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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Mustard Greens nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.