Mustard greens (raw) nutrition facts
Per 1 cup, chopped · 56 g
of a 2,000 cal day
- Protein1.6g34% of calories
- Carbs2.6g56% of calories
- Fat0.2g10% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Mustard greens (raw) (1 cup, chopped, 56 g) has 15 calories, with 1.6 g of protein, 2.6 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin C (44% DV) and Vitamin K (120% DV).
High in
20%+ of the daily value
- Vitamin C44%
- Vitamin K120%
Good source of
10–19% of the daily value
- Iron11%
- Copper10%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (56 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 85 μg | 9% |
| Vitamin C | 39 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 144 μg | 120% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 7 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 0.3 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 64 mg | 6% |
| Iron | 1 mg | 11% |
| Potassium | 215 mg | 5% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 32 mg | 5% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.3 mg | 12% |
| Selenium | 1 μg | 1% |
Full breakdown · 25 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 6 μg | — |
| Arginine | 0.1 g | — |
| Beta carotene | 1,002 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
45 calGlory Foods Mustard Greens, Southern Style½ cup+30 cal
20 calMargaret Holmes Mustard Greens½ cup+5 cal- 36 cal
Mustard greens (cooked, boiled, drained, salted)1 cup, chopped+21 cal - 36 calMustard greens (cooked, boiled, drained, unsalted)1 cup, chopped+21 cal
- 25 calH-E-B Texas Roots Mustard Greens2 ½ cups+10 cal
- 25 calH-E-B Mustard Greens¾ cup+10 cal
Burning 15 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 3minWalking (3.5 mph)
- 2minCycling (moderate)
- 1minRunning (6 mph)
- 2minSwimming laps
Common questions
How many calories are in Mustard greens (raw)?
One serving of Mustard greens (raw) (1 cup, chopped) has 15 calories, which works out to 27 calories per 100 g. That is about 0.8% of a 2,000-calorie day.
Are Mustard greens (raw) high in protein?
Not especially. It has 1.6 g of protein per serving, and protein supplies 34% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Mustard greens (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mustard greens (raw)?
11 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mustard greens (raw)?
0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
