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Mustard Greens

Mustard Greens

EverydayFresh

Mustard greens are leafy vegetables from the same plant family as kale and collards, distinguished by their characteristically peppery, slightly spicy flavor. These nutrient-dense greens are particularly rich in vitamins K, C, and A, while offering significant amounts of calcium and antioxidants. The broad, ruffled leaves can be eaten raw in salads when young and tender, though they are most commonly sautéed or braised to mellow their pungent flavor and create a more tender texture.

Macro Impact

A 1 cup serving contains 15 calories, 2g protein, 3g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 15 calories?
Walking3.5 mph, moderate pace
3 min
YogaModerate effort, gentle pace
3 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (55 g)
Amount per serving
Calories15
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium11mg
0%
Total Carbohydrate3g
1%
Dietary Fiber2g
6%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium63mg
5%
Iron0.9mg
5%
Potassium211mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
2 / 28 g
6%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
7 / 400 mcg
2%
Vitamin A
83 / 800 mcg
10%
Vitamin C
39 / 83 mg
47%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
142 / 105 mcg
135%
Minerals
Calcium
63 / 1k mg
6%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
7%
Magnesium
18 / 370 mg
5%
Manganese
0 / 2 mg
13%
Phosphorous
32 / 700 mg
5%
Potassium
211 / 3k mg
7%
Selenium
1 / 55 mcg
1%
Sodium
11 / 2.3k mg
0%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
50 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Mustard greens, raw. USDA Standard Reference, Legacy. Food ID 169256.
  2. 2.Mustard greens, raw. Canadian Nutrient File. Food ID 2126.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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