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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

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 for selected serving 26 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3 grams
Default serving size  ⓘ Serving sizes are mostly 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 0 mg
TOP 9% Vitamin A ⓘHigher in Vitamin A content than 91% of foods
TOP 17% Vitamin C ⓘHigher in Vitamin C content than 83% of foods
TOP 19% Calcium ⓘHigher in Calcium content than 81% of foods
TOP 20% Vitamin A ⓘHigher in Vitamin A content than 80% of foods
TOP 36% 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.
32

Mustard Greens Glycemic load (GL)

1

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 35% 33% 9.3% 18% 14% 1.2% 6% 49% 0% 3.3%
Calcium: 354mg of 1,000mg 35%
Iron: 2.6mg of 8mg 33%
Magnesium: 39mg of 420mg 9.3%
Phosphorus: 126mg of 700mg 18%
Potassium: 486mg of 3,400mg 14%
Sodium: 27mg of 2,300mg 1.2%
Zinc: 0.66mg of 11mg 6%
Copper: 0.44mg of 1mg 49%
Manganese: 0mg of 2mg 0%
Selenium: 1.8µg of 55µg 3.3%

Mineral chart - relative view

118 mg
TOP 19%
0.15 mg
TOP 38%
0.87 mg
TOP 65%
162 mg
TOP 68%
13 mg
TOP 77%
42 mg
TOP 80%
0.22 mg
TOP 83%
9 mg
TOP 86%
0.6 µg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 742% 36% 0% 84% 10% 15% 8.1% 7.2% 23% 6.8% 0% 0.22% 1482%
Vitamin A: 37110IU of 5,000IU 742%
Vitamin E: 5.3mg of 15mg 36%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 76mg of 90mg 84%
Vitamin B1: 0.12mg of 1mg 10%
Vitamin B2: 0.19mg of 1mg 15%
Vitamin B3: 1.3mg of 16mg 8.1%
Vitamin B5: 0.36mg of 5mg 7.2%
Vitamin B6: 0.29mg of 1mg 23%
Folate: 27µg of 400µg 6.8%
Vitamin B12: 0µg of 2µg 0%
Choline: 1.2mg of 550mg 0.22%
Vitamin K: 1778µg of 120µg 1482%

Vitamin chart - relative view

12370 IU
TOP 9%
25 mg
TOP 17%
593 µg
TOP 41%
1.8 mg
TOP 41%
9 µg
TOP 65%
0.1 mg
TOP 65%
0.04 mg
TOP 76%
0.06 mg
TOP 77%
0.43 mg
TOP 80%
0.12 mg
TOP 87%
0.4 mg
TOP 97%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

3% 5% 90%
Protein:
Daily Value: 5%
2.6 g of 50 g
2.6 g (5% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 2%
4.5 g of 300 g
4.5 g (2% of DV )
Water:
Daily Value: 5%
91.8 g of 2,000 g
91.8 g (5% of DV )
Other:
0.7 g
0.7 g

Fat type information

7% 65% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.05 g

Fiber content ratio for Mustard Greens

31% 44% 24%
Sugar: 1.4 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 OrangeOrange
Protein 2.6g 6% 74% 1.1 times less than BroccoliBroccoli
Fats 0.47g 1% 81% 70.9 times less than CheeseCheese
Vitamin C 25mg 28% 17% 2.1 times less than LemonLemon
Net carbs 2.5g N/A 64% 21.6 times less than ChocolateChocolate
Carbs 4.5g 2% 61% 6.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 13mg 3% 77% 10.8 times less than AlmondsAlmonds
Calcium 118mg 12% 19% 1.1 times less than MilkMilk
Potassium 162mg 5% 68% 1.1 times more than CucumberCucumber
Iron 0.87mg 11% 65% 3 times less than Beef broiledBeef broiled
Sugar 1.4g N/A 63% 6.4 times less than Coca-ColaCoca-Cola
Fiber 2g 8% 37% 1.2 times less than OrangeOrange
Copper 0.15mg 16% 38% Equal to ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than Beef broiledBeef broiled
Phosphorus 42mg 6% 80% 4.3 times less than Chicken meatChicken meat
Sodium 9mg 0% 86% 54.4 times less than White BreadWhite Bread
Vitamin A 618µg 69% 20%
Vitamin E 1.8mg 12% 41% 1.2 times more than KiwiKiwi
Selenium 0.6µg 1% 88%
Vitamin B1 0.04mg 3% 76% 6.5 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 77% 2.1 times less than AvocadoAvocado
Vitamin B3 0.43mg 3% 80% 22.1 times less than Turkey meatTurkey meat
Vitamin B5 0.12mg 2% 87% 9.4 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.1mg 8% 65% 1.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 593µg 494% 41% 5.8 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 9µg 2% 65% 6.8 times less than Brussels sproutsBrussels sprouts
Choline 0.4mg 0% 97%
Saturated Fat 0.01g 0% 93% 491.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.11g N/A 81% 89.1 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 90% 1025.5 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 26
% Daily Value*
0.72%
Total Fat 0.47g
0.05%
Saturated Fat 0.01g
0
Trans Fat 0g
0
Cholesterol 0mg
0.39%
Sodium 9mg
1.5%
Total Carbohydrate 4.5g
8%
Dietary Fiber 2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.6g
Vitamin D 0mcg 0

Calcium 118mg 12%

Iron 0.87mg 11%

Potassium 162mg 4.8%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Mustard Greens nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.