⏱ 30 min total

Raw Mustard Greens Salad with Gruyre and Anchovy Croutons

Name: Raw Mustard Greens Salad with Gruyre and Anchovy Croutons
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¹³⁄₁₆ tsp Lemon juice; ¹⁄₁₆ cup Olive oil; ⅔ slice Whole wheat bread; ½ clove Garlic; ⁷⁄₁₆ oz, boneless European anchovy; ³⁄₁₆ cup, shredded Gruyere cheese; ³⁄₁₆ tbsp Canola oil; 2 oz Mustard greens

Per 1 serving · 131 g · 8 ingredients

Calories

344

17%
of a 2,000 cal day

Protein
13g
15% of calories
Carbs
12g
13% of calories
Fat
28g
72% of calories

Portion

At a glance

One serving of Raw Mustard Greens Salad with Gruyre and Anchovy Croutons (131 g) has 344 calories, with 13 g of protein, 12 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (26% DV), Vitamin C (46% DV) and Vitamin E (35% DV). Keep an eye on sodium and saturated fat, which provide 29% and 32% of the daily value.

Per 100 g

263cal

medium energy density

Protein per 100 cal

3.7g

Net carbs

carbs minus fiber

Fiber

1.7 g sugar

High in

20%+ of the daily value

Protein26%
Vitamin C46%
Vitamin E35%
Vitamin K133%
Niacin23%
Calcium31%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin A15%
Thiamine12%
Riboflavin (B2)14%
Vitamin B615%
Vitamin B1216%

Watch

20%+ of the daily value

Sodium29%
Saturated fat32%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Trim crusts from the bread if desired and cut into small cubes. Finely chop the anchovy fillets. Remove tough center ribs from the mustard greens, then slice the leaves crosswise into 1/2-inch strips.
2
Preheat the oven to 375°. In a small bowl, mash the anchovies with the garlic, then gradually whisk in the olive oil to form an anchovy-garlic oil. In a medium bowl, toss the bread cubes with 2 tablespoons of this oil, salt, pepper, and half of the cheese until evenly coated.
3
Lightly grease a rimmed baking sheet with the vegetable oil (or use nonstick spray). Spread the coated bread in an even layer and bake, stirring once or twice, until crisp and golden, about 20 minutes. Let cool.
4
Place about 8 cups loosely packed mustard greens in a large bowl. Add the croutons and remaining cheese. Whisk the lemon juice into the remaining anchovy-garlic oil; season with salt and pepper. Drizzle over the salad and toss to coat.

Vitamins & minerals

Amounts for 1 serving (131 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	136 μg	15%
Vitamin C	42 mg	46%
Vitamin D	0.3 μg	2%
Vitamin E	5 mg	35%
Vitamin K	160 μg	133%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.2 mg	14%
Niacin	4 mg	23%
Vitamin B6	0.2 mg	15%
Folate (B9)	19 μg	5%
Vitamin B12	0.4 μg	16%
Pantothenic acid	0.5 mg	9%
Choline	19 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	308 mg	31%
Iron	2 mg	26%
Potassium	354 mg	8%
Magnesium	47 mg	11%
Phosphorus	214 mg	31%
Zinc	1 mg	13%
Copper	0.2 mg	19%
Manganese	1 mg	31%
Selenium	16 μg	29%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	6 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,021 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.3 g	—
Monounsaturated fats	17 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	50 μg	—
Serine	1 g	—
Starch	5 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 344 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

65min
Walking (3.5 mph)
41min
Cycling (moderate)
29min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Raw Mustard Greens Salad with Gruyre and Anchovy Croutons?

One serving of Raw Mustard Greens Salad with Gruyre and Anchovy Croutons (1 serving) has 344 calories, which works out to 263 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Raw Mustard Greens Salad with Gruyre and Anchovy Croutons high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Raw Mustard Greens Salad with Gruyre and Anchovy Croutons keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Raw Mustard Greens Salad with Gruyre and Anchovy Croutons?

659 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Raw Mustard Greens Salad with Gruyre and Anchovy Croutons?

1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (131 g)

Calories344

% Daily Value*

Total fat 28g	36%
Saturated fat 6.4g	32%
Trans fat 0g
Cholesterol 30mg	10%
Sodium 659mg	29%
Total carbohydrate 12g	4%
Dietary fiber 3g	11%
Total sugars 1.7g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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