Mustard Spinach · Brassica perviridis
Mustard spinach, (tendergreen), raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Mustard spinach, (tendergreen), 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 73/100
How many beneficial nutrients Mustard spinach, (tendergreen), 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 spinach, (tendergreen), raw come from — the split across carbs, fat & protein.
58% from carbs
-
Carbs 58%3.9 g per serving
-
Fat 10%0.3 g per serving
-
Protein 32%2.2 g per serving
What Mustard spinach, (tendergreen), 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 | 3.9 g | |
| Dietary Fiber | 2.8 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 27.0 mg | — |
| Omega-6 Fatty Acids | 30.0 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 | 7.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 22.0 mg | — |
| Gadoleic Acid | 28.0 mg | — |
| Erucic Acid | 87.0 mg | — |
| Linoleic Acid | 30.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.2 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 495.0 mcg | |
| Vitamin C | 130.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 159.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 210.0 mg | |
| Iron | 1.5 mg | |
| Magnesium | 11.0 mg | |
| Phosphorus | 28.0 mg | |
| Potassium | 449.0 mg | |
| Sodium | 21.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.4 g | — |
About Mustard spinach, (tendergreen), raw
Komatsuna (Brassica rapa var. perviridis), sold in English as Japanese mustard spinach, is a leafy green with slender light-green stalks and broad, dark-green leaves. It belongs to the same species as the turnip, napa cabbage, mizuna, and rapini, and its name comes from the Japanese for "small pine-tree greens." The flavor sits between mild mustard and spinach, a little peppery raw and mellow once cooked.
Grown commercially in Japan and Taiwan, it is prized as an excellent source of calcium, along with vitamins A, C, and K, for very few calories. The leaves can be picked and eaten at any stage, tender and small for salads or fully grown at roughly a foot long. Cooks stir-fry it, pickle it, boil it, drop it into miso soup and hot pots, or scatter young leaves raw. Because it cannot take extreme heat or cold for long, it is usually grown in spring and autumn.
Choose crisp, unwilted bunches, and store komatsuna wrapped in the refrigerator, using it within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mustard spinach, (tendergreen), raw?
There are 22 calories in 100 g of Mustard spinach, (tendergreen), raw, or about 33 calories in 1 cup, chopped (150 g).
How much protein is in Mustard spinach, (tendergreen), raw?
Mustard spinach, (tendergreen), raw contains 2.2 g of protein per 100 g.
How many carbs are in Mustard spinach, (tendergreen), raw?
Mustard spinach, (tendergreen), raw has 3.9 g of carbohydrates per 100 g.
How much fat is in Mustard spinach, (tendergreen), raw?
Mustard spinach, (tendergreen), raw provides 0.3 g of total fat per 100 g.
What is Mustard spinach, (tendergreen), raw a good source of?
Mustard spinach, (tendergreen), raw is an excellent source of Vitamin C (144% DV), Vitamin A (RAE) (55% DV) and Folate (B9) (40% DV) and a good source of Manganese, Calcium, Dietary Fiber and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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