Vegetables • Deep Nutrition Analytics
Mustard greens, cooked, boiled, drained, without salt
Mustard greens, cooked, boiled, drained, without salt is a vegetables providing 26 kcal per 100g serving, primarily fueled by carbohydrates (4.5g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 494% DV of Vitamin K (593 µg), making it an elite dietary source. With a remarkably low energy density (0.3 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.6 g
- Carbohydrates
- 4.5 g
- Fat
- 0.5 g
- Fiber
- 2 g
Produce Profile: Hydration & Micronutrients
Mustard greens, cooked, boiled, drained, without 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 4 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 Sugars | 1.4 g |
| Total lipid (fat) | 0.5 g |
| Carbohydrate, by difference | 4.5 g |
| Energy | 26 kcal |
| Energy | 110 kJ |
| Protein | 2.6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 593 µg |
| Vitamin A | 618 µg |
| Vitamin C | 25.3 mg |
| Copper | 0.1 mg |
| Vitamin E | 1.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 25.3 mg |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin K (phylloquinone) | 593 µg |
| Vitamin A, RAE | 618 µg |
| Vitamin A, IU | 12400 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 118 mg |
| Potassium, K | 162 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 42 mg |
| Sodium, Na | 9 mg |
| Copper, Cu | 0.1 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 0.2 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 |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| MUFA 16:1 | 0 g |
| Fatty acids, total saturated | 0 g |
| Water | 91.8 g |
| Choline, total | 0.4 mg |
| Lutein + zeaxanthin | 10400 µg |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Cryptoxanthin, beta | 35 µg |
| Folate, total | 9 µg |
| Carotene, beta | 7400 µg |
| Carotene, alpha | 9 µg |
| Ash | 0.7 g |
Serving calculator
Common serving sizes
- cup, chopped140 g
Compare Mustard greens, cooked, boiled, drained, without 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, with salt, Mustard greens, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Mustard greens, cooked, boiled, drained, without salt vs Broccoli, frozen, chopped, unprepared
Compared to Broccoli, frozen, chopped, unprepared, Mustard greens, cooked, boiled, drained, without 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, without salt?
A standard 100-gram serving of Mustard greens, cooked, boiled, drained, without 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, without 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, without 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, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mustard greens, cooked, boiled, drained, without salt are:
- Vitamin K: 593 µg (494% of your daily value)
- Vitamin A: 618 µg (69% 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 169257).