Mustard greens (frozen, cooked, boiled, drained, unsalted) nutrition facts
Per 1 package (10 oz) yields · 212 g
of a 2,000 cal day
- Protein4.8g38% of calories
- Carbs6.6g53% of calories
- Fat0.5g9% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Mustard greens (frozen, cooked, boiled, drained, unsalted) (1 package (10 oz) yields, 212 g) has 40 calories, with 4.8 g of protein, 6.6 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (53% of calories). It is high in dietary fiber (21% DV), Vitamin A (83% DV) and Vitamin C (33% DV).
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin A83%
- Vitamin C33%
- Vitamin K592%
- Folate (B9)37%
- Calcium21%
Good source of
10–19% of the daily value
- Vitamin E19%
- Vitamin B618%
- Copper14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 package (10 oz) yields (212 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 750 μg | 83% |
| Vitamin C | 29 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 710 μg | 592% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 148 μg | 37% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 214 mg | 21% |
| Iron | 2 mg | 30% |
| Potassium | 295 mg | 6% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 51 mg | 7% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.1 mg | 14% |
| Manganese | 1 mg | 27% |
| Selenium | 1 μg | 2% |
Full breakdown · 25 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Beta carotene | 9,002 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Glory Foods Mustard Greens, Seasoned Southern Style51
- Sunny Select Chopped Mustard Greens29
- Best Yet Mustard Greens, Chopped29
- Mustard greens (frozen)20
- Mustard greens (frozen, cooked, boiled, drained, salted)19
- Mustard greens (frozen, cooked, boiled, drained, unsalted)19
Similar foods
- 57 calMustard greens (frozen)1 package (10 oz)+17 cal
- 40 calMustard greens (frozen, cooked, boiled, drained, salted)1 package (10 oz) yieldssame cal
- 60 calGlory Foods Mustard Greens, Seasoned Southern Style½ cup+20 cal
- 25 calSunny Select Chopped Mustard Greens1 cup−15 cal
- 25 calBest Yet Mustard Greens, Chopped1 cup−15 cal
Burning 40 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 8minWalking (3.5 mph)
- 5minCycling (moderate)
- 3minRunning (6 mph)
- 6minSwimming laps
Common questions
How many calories are in Mustard greens (frozen, cooked, boiled, drained, unsalted)?
One serving of Mustard greens (frozen, cooked, boiled, drained, unsalted) (1 package (10 oz) yields) has 40 calories, which works out to 19 calories per 100 g. That is about 2% of a 2,000-calorie day.
Are Mustard greens (frozen, cooked, boiled, drained, unsalted) high in protein?
Not especially. It has 4.8 g of protein per serving, and protein supplies 38% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Mustard greens (frozen, cooked, boiled, drained, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 53% 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 (frozen, cooked, boiled, drained, unsalted)?
53 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mustard greens (frozen, cooked, boiled, drained, unsalted)?
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.
