Tendergreen mustard spinach (cooked, boiled, drained, salted) nutrition facts
Per 1 cup, chopped · 180 g
of a 2,000 cal day
- Protein3.1g34% of calories
- Carbs5g56% of calories
- Fat0.4g10% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Tendergreen mustard spinach (cooked, boiled, drained, salted) (1 cup, chopped, 180 g) has 29 calories, with 3.1 g of protein, 5 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin A (82% DV), Vitamin C (130% DV) and folate (b9) (33% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Vitamin A82%
- Vitamin C130%
- Folate (B9)33%
- Calcium28%
- Manganese21%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin B613%
- Iron18%
- Potassium11%
- Copper10%
Watch
20%+ of the daily value
- Sodium20%
Vitamins & minerals
Amounts for 1 cup, chopped (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 738 μg | 82% |
| Vitamin C | 117 mg | 130% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 131 μg | 33% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 284 mg | 28% |
| Iron | 1 mg | 18% |
| Potassium | 513 mg | 11% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 32 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.5 mg | 21% |
| Selenium | 1 μg | 2% |
Full breakdown · 3 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| 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.
- Glory Foods Mustard Greens, Southern Style35
- Mustard greens (raw)27
- Mustard greens (cooked, boiled, drained, unsalted)26
- Mustard greens (frozen)20
- Mustard greens (frozen, cooked, boiled, drained, unsalted)19
- Tendergreen mustard spinach (cooked, boiled, drained, salted)16
- Margaret Holmes Mustard Greens16
Similar foods
15 calMustard greens (raw)1 cup, chopped−14 cal
45 calGlory Foods Mustard Greens, Southern Style½ cup+16 cal
20 calMargaret Holmes Mustard Greens½ cup−9 cal- 36 calMustard greens (cooked, boiled, drained, unsalted)1 cup, chopped+7 cal
- 57 calMustard greens (frozen)1 package (10 oz)+28 cal
- 40 calMustard greens (frozen, cooked, boiled, drained, unsalted)1 package (10 oz) yields+11 cal
Burning 29 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Tendergreen mustard spinach (cooked, boiled, drained, salted)?
One serving of Tendergreen mustard spinach (cooked, boiled, drained, salted) (1 cup, chopped) has 29 calories, which works out to 16 calories per 100 g. That is about 1.4% of a 2,000-calorie day.
Is Tendergreen mustard spinach (cooked, boiled, drained, salted) high in protein?
Not especially. It has 3.1 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.
Is Tendergreen mustard spinach (cooked, boiled, drained, salted) 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 Tendergreen mustard spinach (cooked, boiled, drained, salted)?
450 mg per serving, which is high (20% or more of the 2,300 mg daily value).
