Mustard Greens Raw nutrition: calories, carbs, GI, protein, fiber, fats
Mustard greens, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Mustard Greens Raw
| 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) |
| Calories ⓘ Calories per 100-gram serving | 27 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.47 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, chopped (56 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. | -6.8 (alkaline) |
Vitamin C ⓘHigher in Vitamin C content than 89% of foods
Vitamin A ⓘHigher in Vitamin A content than 88% of foods
Potassium ⓘHigher in Potassium content than 80% of foods
Calcium ⓘHigher in Calcium content than 80% of foods
Fiber ⓘHigher in Fiber content than 75% of foods
Mustard Greens Raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 27 | |
| Calories in 1 cup, chopped | 15 | 56 g |
Mustard Greens Raw 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.
Mineral coverage chart
Calcium:
115 mg of 1,000 mg
12%
Iron:
1.64 mg of 8 mg
21%
Magnesium:
32 mg of 420 mg
8%
Phosphorus:
58 mg of 700 mg
8%
Potassium:
384 mg of 3,400 mg
11%
Sodium:
20 mg of 2,300 mg
1%
Zinc:
0.25 mg of 11 mg
2%
Copper:
0.165 mg of 1 mg
18%
Manganese:
0 mg of 2 mg
0%
Selenium:
0.9 µg of 55 µg
2%
Choline:
0.5 mg of 550 mg
0%
Mineral chart - relative view
Potassium
384 mg
TOP 20%
Calcium
115 mg
TOP 20%
Magnesium
32 mg
TOP 30%
Copper
0.165 mg
TOP 35%
Iron
1.64 mg
TOP 45%
Phosphorus
58 mg
TOP 75%
Sodium
20 mg
TOP 81%
Zinc
0.25 mg
TOP 82%
Selenium
0.9 µg
TOP 83%
Choline
0.5 mg
TOP 97%
Vitamin coverage chart
Vitamin A:
3024 IU of 5,000 IU
60%
Vitamin E :
2.01 mg of 15 mg
13%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
70 mg of 90 mg
78%
Vitamin B1:
0.08 mg of 1 mg
7%
Vitamin B2:
0.11 mg of 1 mg
8%
Vitamin B3:
0.8 mg of 16 mg
5%
Vitamin B5:
0.21 mg of 5 mg
4%
Vitamin B6:
0.18 mg of 1 mg
14%
Folate:
12 µg of 400 µg
3%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
257.5 µg of 120 µg
215%
Vitamin chart - relative view
Vitamin C
70 mg
TOP 11%
Vitamin A
3024 IU
TOP 12%
Vitamin E
2.01 mg
TOP 40%
Vitamin K
257.5 µg
TOP 41%
Vitamin B6
0.18 mg
TOP 51%
Vitamin B1
0.08 mg
TOP 56%
Folate
12 µg
TOP 57%
Vitamin B2
0.11 mg
TOP 66%
Vitamin B3
0.8 mg
TOP 72%
Vitamin B5
0.21 mg
TOP 80%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
2.86 g of 50 g
6%
Fats:
Daily Value: 1%
0.42 g of 65 g
1%
Carbs:
Daily Value: 2%
4.67 g of 300 g
2%
Water:
Daily Value: 5%
90.7 g of 2,000 g
5%
Other:
1.35 g
Fat type information
Saturated Fat:
0.01 g
Monounsaturated Fat:
0.092 g
Polyunsaturated fat:
0.038 g
Fiber content ratio for Mustard Greens Raw
Sugar:
1.32 g
Fiber:
3.2 g
Other:
0.15 g
All nutrients for Mustard Greens Raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 27kcal | 1% | 95% |
1.7 times less than Orange
|
| Protein | 2.86g | 7% | 72% |
Equal to Broccoli
|
| Fats | 0.42g | 1% | 81% |
79.3 times less than Cheddar Cheese
|
| Vitamin C | 70mg | 78% | 11% |
1.3 times more than Lemon
|
| Net carbs | 1.47g | N/A | 68% |
36.9 times less than Chocolate
|
| Carbs | 4.67g | 2% | 61% |
6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.64mg | 21% | 45% |
1.6 times less than Beef broiled
|
| Calcium | 115mg | 12% | 20% |
1.1 times less than Milk
|
| Potassium | 384mg | 11% | 20% |
2.6 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Sugar | 1.32g | N/A | 64% |
6.8 times less than Coca-Cola
|
| Fiber | 3.2g | 13% | 25% |
1.3 times more than Orange
|
| Copper | 0.17mg | 18% | 35% |
1.2 times more than Shiitake
|
| Zinc | 0.25mg | 2% | 82% |
25.2 times less than Beef broiled
|
| Phosphorus | 58mg | 8% | 75% |
3.1 times less than Chicken meat
|
| Sodium | 20mg | 1% | 81% |
24.5 times less than White Bread
|
| Vitamin A | 3024IU | 60% | 12% |
5.5 times less than Carrot
|
| Vitamin A RAE | 151µg | 17% | 26% | |
| Vitamin E | 2.01mg | 13% | 40% |
1.4 times more than Kiwifruit
|
| Selenium | 0.9µg | 2% | 83% | |
| Vitamin B1 | 0.08mg | 7% | 56% |
3.3 times less than Pea raw
|
| Vitamin B2 | 0.11mg | 8% | 66% |
1.2 times less than Avocado
|
| Vitamin B3 | 0.8mg | 5% | 72% |
12 times less than Turkey meat
|
| Vitamin B5 | 0.21mg | 4% | 80% |
5.4 times less than Sunflower seed
|
| Vitamin B6 | 0.18mg | 14% | 51% |
1.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 257.5µg | 215% | 41% |
2.5 times more than Broccoli
|
| Folate | 12µg | 3% | 57% |
5.1 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.01g | 0% | 93% |
589.5 times less than Beef broiled
|
| Monounsaturated Fat | 0.09g | N/A | 82% |
106.5 times less than Avocado
|
| Polyunsaturated fat | 0.04g | N/A | 92% |
1241.4 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 27
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 20mg
2%
Total Carbohydrate
5g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
115mg
12%
Iron
2mg
25%
Potassium
384mg
11%
*
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
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.