Vegetables • Deep Nutrition Analytics
Mustard greens, cooked, boiled, drained, with salt
As a recognized vegetables, Mustard greens, cooked, boiled, drained, with salt delivers 26 calories per 100g, with energy primarily anchored by carbohydrates (4.5g) to support daily activity. Notably, a single 100g serving delivers an exceptional 494% DV of Vitamin K (593 µg), making it an elite dietary source. Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.6 g
- Carbohydrates
- 4.5 g
- Fat
- 0.5 g
- Fiber
- 2 g
Produce Profile: Hydration & Micronutrients
Mustard greens, cooked, boiled, drained, with salt provides natural botanical nutrition with 26 calories per 100g. Providing 2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 2 g |
| Total lipid (fat) | 0.5 g |
| Carbohydrate, by difference | 4.5 g |
| Energy | 26 kcal |
| Total Sugars | 1.4 g |
| Protein | 2.6 g |
| Energy | 110 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 593 µg |
| Vitamin A | 527 µg |
| Vitamin C | 25.3 mg |
| Vitamin E | 1.8 mg |
| Sodium | 252 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 25.3 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin K (phylloquinone) | 593 µg |
| Vitamin A, RAE | 527 µg |
| Vitamin A, IU | 10500 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 252 mg |
| Calcium, Ca | 118 mg |
| Potassium, K | 162 mg |
| Zinc, Zn | 0.1 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 42 mg |
| Copper, Cu | 0.1 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 0.2 mg |
| Choline, total | 0.3 mg |
| Fatty acids, total saturated | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.1 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0.1 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0 g |
| Water | 91.8 g |
| Lutein + zeaxanthin | 9900 µg |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Folate, total | 9 µg |
| Ash | 0.7 g |
| Carotene, beta | 6300 µg |
| Carotene, alpha | 9 µg |
| Cryptoxanthin, beta | 35 µg |
Serving calculator
Common serving sizes
- cup, chopped140 g
Compare Mustard greens, cooked, boiled, drained, with salt with Category Peers
Mustard greens, cooked, boiled, drained, without salt vs Mustard greens, cooked, boiled, drained, with salt
Compared to Mustard greens, cooked, boiled, drained, without salt, Mustard greens, cooked, boiled, drained, with salt has 0% more Vitamin C and 0% higher calories per 100g.
Broccoli, frozen, chopped, unprepared vs Mustard greens, cooked, boiled, drained, with salt
Compared to Broccoli, frozen, chopped, unprepared, Mustard greens, cooked, boiled, drained, with salt has 55% less Vitamin C and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Mustard greens, cooked, boiled, drained, with salt?
A standard 100-gram serving of Mustard greens, cooked, boiled, drained, with salt contains 26 calories (109 kJ), alongside 2.6g of protein, 4.5g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 140g (cup, chopped): ~36 kcal
Is Mustard greens, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 2.5g of net carbs per 100g (4.5g total carbohydrates minus 2g dietary fiber), Mustard greens, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Mustard greens, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mustard greens, cooked, boiled, drained, with salt are:
- Vitamin K: 593 µg (494% of your daily value)
- Vitamin A: 527 µg (59% of your daily value)
- Vitamin C: 25.3 mg (28% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170503).