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
Top nutrition facts for Mustard Greens
| Calories ⓘ Calories for selected serving | 26 kcal |
| 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) |
| 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 |
Mustard Greens calories (kcal)
| Calories for different serving sizes of mustard Greens | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 26 | |
| Calories in 1 cup, chopped | 36 | 140 g |
| Calories for different varieties of mustard Greens | Calories | Weight |
|---|---|---|
| Mustard greens, cooked, boiled, drained, without salt (this food) | 26 | 100 g |
| Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | 16 | 100 g |
| Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | 16 | 100 g |
| Mustard greens, frozen, cooked, boiled, drained, without salt | 19 | 100 g |
| Mustard greens, frozen, cooked, boiled, drained, with salt | 19 | 100 g |
| Mustard greens, frozen, unprepared | 20 | 100 g |
| Mustard spinach, (tendergreen), raw | 22 | 100 g |
| Mustard greens, cooked, boiled, drained, with salt | 26 | 100 g |
| Mustard Greens Raw | 27 | 100 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1854µg of 900µg
206%
Vitamin E:
5.3mg of 15mg
36%
Vitamin D:
0µg of 20µg
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
Macronutrients chart
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
Saturated fat:
0.01 g
Monounsaturated fat:
0.11 g
Polyunsaturated fat:
0.05 g
Fiber content ratio for Mustard Greens
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 |
| Vitamin A | 618µg | 69% | 20% | |
| Calories | 26kcal | 1% | 95% |
1.8 times less than Orange
|
| Protein | 2.6g | 6% | 74% |
1.1 times less than Broccoli
|
| Fats | 0.47g | 1% | 81% |
70.9 times less than Cheese
|
| Vitamin C | 25mg | 28% | 17% |
2.1 times less than Lemon
|
| Net carbs | 2.5g | N/A | 64% |
21.6 times less than Chocolate
|
| Carbs | 4.5g | 2% | 61% |
6.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 13mg | 3% | 77% |
10.8 times less than Almonds
|
| Calcium | 118mg | 12% | 19% |
1.1 times less than Milk
|
| Potassium | 162mg | 5% | 68% |
1.1 times more than Cucumber
|
| Iron | 0.87mg | 11% | 65% |
3 times less than Beef broiled
|
| Sugar | 1.4g | 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 E | 1.8mg | 12% | 41% |
1.2 times more than Kiwi
|
| 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 seeds
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 593µg | 494% | 41% |
5.8 times more than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprouts
|
| Choline | 0.4mg | 0% | 97% | |
| 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
|
| Caffeine | 0mg | 0% | 100% | |
| 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
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.