Mustard greens Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.5GI Low

Macronutrients

Calories27 kcal 1% DV

Protein2.9 g 6% DV

Carbohydrates4.7 g 2% DV

Fat0.4 g 1% DV

Fiber3.2 g 11% DV

Total sugars1.3 g no %DV*

Sodium20 mg 1% DV

Vitamins & minerals

Vitamin A210 µg 23%

Vitamin C70 mg 78%

Vitamin D0.0 µg 0%

Vitamin E2.0 mg 13%

Vitamin K497 µg 414%

Thiamin B10.08 mg 7%

Riboflavin B20.11 mg 8%

Niacin B30.8 mg 5%

Vitamin B60.18 mg 11%

Folate B912 µg 3%

Vitamin B120.0 µg 0%

Calcium115 mg 9%

Iron1.6 mg 9%

Magnesium32 mg 8%

Phosphorus58 mg 5%

Potassium384 mg 8%

Zinc0.25 mg 2%

Selenium0.9 µg 2%

Common serving sizes

Serving	Weight
1 cup raw chopped	56 g
1 cup cooked	140 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Calcium — Calcium supports bone density

See Mustard greens in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

Log Mustard greens and 4,994 more foods in the app.

Nutrisize Health totals every nutrient from what you actually eat, against targets for your age and sex — with serving-size math and regional names, offline and private.