Chinese Mustard · Brassica juncea
Mustard greens, raw
Nutrition facts per 100 g · edible portion
Vegetables7 forms & preparations
Dietary labels are inferred automatically from Mustard greens, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 79/100
How many beneficial nutrients Mustard greens, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mustard greens, raw come from — the split across carbs, fat & protein.
61% from carbs
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Carbs 61%4.9 g per serving
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Fat 6%0.2 g per serving
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Protein 34%2.7 g per serving
What Mustard greens, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.9 g | |
| Dietary Fiber | 3.3 g | |
| Total Sugars | 1.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 18.0 mg | — |
| Omega-6 Fatty Acids | 20.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 5.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 15.0 mg | — |
| Gadoleic Acid | 19.0 mg | — |
| Erucic Acid | 58.0 mg | — |
| Linoleic Acid | 20.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.7 g | |
| Histidine | 48.0 mg | — |
| Isoleucine | 98.0 mg | — |
| Leucine | 83.0 mg | — |
| Lysine | 123.0 mg | — |
| Methionine | 25.0 mg | — |
| Phenylalanine | 72.0 mg | — |
| Threonine | 72.0 mg | — |
| Tryptophan | 30.0 mg | — |
| Valine | 105.0 mg | — |
| Arginine | 197.0 mg | — |
| Cystine | 40.0 mg | — |
| Tyrosine | 143.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 525.0 mcg | |
| Vitamin C | 70.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.0 mg | |
| Vitamin K | 497.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.8 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 187.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 103.0 mg | |
| Iron | 1.5 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 43.0 mg | |
| Potassium | 354.0 mg | |
| Sodium | 25.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.5 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.4 g | — |
About Mustard greens, raw
Mustard greens are the leaves of the mustard plant, and they taste exactly as their name suggests — sharp, peppery and pleasantly sinus-clearing when raw, with a bite that softens to a gentle warmth once cooked. They are a cornerstone of Southern American soul food and of Indian and Chinese cooking alike.
Like their cabbage-family relatives they are very nutrient-dense for about 26 calories per 100 grams, supplying outstanding vitamin K, plenty of vitamin A and vitamin C, plus folate, calcium and the beneficial plant compounds (glucosinolates) characteristic of the group.
Tender young leaves can be tossed raw into salads, but mustard greens are most often cooked — braised low and slow in the Southern style, stir-fried, or wilted into curries and soups — which tames their pepperiness while keeping their nutrition largely intact.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mustard greens, raw?
There are 26 calories in 100 g of Mustard greens, raw, or about 15 calories in 1 cup, chopped (56 g).
How much protein is in Mustard greens, raw?
Mustard greens, raw contains 2.7 g of protein per 100 g.
How many carbs are in Mustard greens, raw?
Mustard greens, raw has 4.9 g of carbohydrates per 100 g.
How much fat is in Mustard greens, raw?
Mustard greens, raw provides 0.2 g of total fat per 100 g.
What is Mustard greens, raw a good source of?
Mustard greens, raw is an excellent source of Vitamin K (414% DV), Vitamin C (78% DV), Vitamin A (RAE) (58% DV), Folate (B9) (47% DV) and Manganese (21% DV) and a good source of Copper, Vitamin E, Dietary Fiber and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
