Mustard greens, raw
FDC 169256cup, chopped (56 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianMustard greens, raw close out this batch at 99 of 100, Elite band, ranking 12 of 60 vegetables, at 27 calories per 100 grams. Vitamin C dominates the profile at 78% DV, with vitamin A at 17% DV, vitamin E at 13% DV, and dietary fiber at 11% DV as secondary figures.
Mustard greens carry a peppery, mustard-like bite that softens considerably with cooking, and they are a common addition to Southern-style braised greens or quick stir-fries. A cup chopped (56 grams) is a full raw serving, but because the leaf is spicier than milder greens, most recipes cook it down rather than serve it raw in salads.
See how this score is calculated, build a plate around mustard greens, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.42 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 4.7 g | 2% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 1.3 g | |
| Protein | 2.9 g | 6% |
| Potassium | 384 mg | 8% |
| Calcium | 115 mg | 9% |
| Iron | 1.6 mg | 9% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 70 mg | 78% |
| Vitamin A | 151 µg | 17% |
| Vitamin E | 2 mg | 13% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | 1% |
| Total fat | 0.24 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 2.6 g | 1% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 0.74 g | |
| Protein | 1.6 g | 3% |
| Potassium | 215 mg | 5% |
| Calcium | 64 mg | 5% |
| Iron | 0.92 mg | 5% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 39 mg | 44% |
| Vitamin A | 85 µg | 9% |
| Vitamin E | 1.1 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 169256Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Broccoli raab, rawDensity 99 vs 99Turnip greens, rawDensity 99 vs 99Taro leaves, rawDensity 99 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Mustard greens have a sharp, peppery, wasabi-like bite when raw, which mellows into a milder, still assertive flavor when cooked low and slow with garlic, onion and a splash of vinegar, in the Southern US tradition alongside collards and turnip greens, or quickly stir-fried in Chinese and South Asian cooking with ginger and chile. A small amount of raw, finely shredded mustard greens can also be added to slaws or salads for a peppery kick.
Look for leaves that are crisp and deep green, without yellowing or wilting, and store them unwashed in a bag in the crisper drawer for up to a week. At 27 calories per 100 grams, mustard greens are a low-calorie side dish, and they carry 78% DV of vitamin C, so a simmered or stir-fried batch alongside rice, beans or a protein rounds out a meal with a genuinely vegetable-forward, low-calorie side.
Frequently asked questions about mustard greens, raw
How many calories are in mustard greens?
Raw mustard greens have 27 calories per 100 grams.
Is mustard greens a good source of vitamin C?
Yes, mustard greens provide 78% DV of vitamin C per 100 grams.
How do you prepare mustard greens?
They are cooked low and slow with garlic and vinegar in Southern US cooking, or quickly stir-fried with ginger and chile in Chinese and South Asian styles.