Tendergreen mustard spinach (raw) nutrition facts
Per 1 cup, chopped · 150 g
of a 2,000 cal day
- Protein3.3g32% of calories
- Carbs5.9g57% of calories
- Fat0.5g11% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Tendergreen mustard spinach (raw) (1 cup, chopped, 150 g) has 33 calories, with 3.3 g of protein, 5.9 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (57% of calories). It is high in Vitamin A (83% DV), Vitamin C (217% DV) and folate (b9) (60% DV).
High in
20%+ of the daily value
- Vitamin A83%
- Vitamin C217%
- Folate (B9)60%
- Calcium32%
- Iron28%
- Manganese27%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Riboflavin (B2)11%
- Vitamin B618%
- Potassium14%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 743 μg | 83% |
| Vitamin C | 195 mg | 217% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 239 μg | 60% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 315 mg | 32% |
| Iron | 2 mg | 28% |
| Potassium | 674 mg | 14% |
| Magnesium | 17 mg | 4% |
| Phosphorus | 42 mg | 6% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 12% |
| Manganese | 1 mg | 27% |
| Selenium | 1 μg | 2% |
Full breakdown · 8 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Monounsaturated fats | 0.2 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Retinol | 0 μg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
15 calMustard greens (raw)1 cup, chopped−18 cal
45 calGlory Foods Mustard Greens, Southern Style½ cup+12 cal
20 calMargaret Holmes Mustard Greens½ cup−13 cal- 36 cal
Mustard greens (cooked, boiled, drained, unsalted)1 cup, chopped+3 cal - 57 calMustard greens (frozen)1 package (10 oz)+24 cal
- 40 calMustard greens (frozen, cooked, boiled, drained, unsalted)1 package (10 oz) yields+7 cal
Burning 33 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Tendergreen mustard spinach (raw)?
One serving of Tendergreen mustard spinach (raw) (1 cup, chopped) has 33 calories, which works out to 22 calories per 100 g. That is about 1.7% of a 2,000-calorie day.
Is Tendergreen mustard spinach (raw) high in protein?
Not especially. It has 3.3 g of protein per serving, and protein supplies 32% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tendergreen mustard spinach (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tendergreen mustard spinach (raw)?
32 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
