Vegetables • Deep Nutrition Analytics
Mustard greens, frozen, cooked, boiled, drained, without salt
As a recognized vegetables, Mustard greens, frozen, cooked, boiled, drained, without salt delivers 19 calories per 100g, with energy primarily anchored by carbohydrates (3.1g) to support daily activity. Standing out in micronutrient concentration, it provides 279% of your daily value for Vitamin K (335 µg) in a standard 100g portion. With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.3 g
- Carbohydrates
- 3.1 g
- Fat
- 0.3 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Mustard greens, frozen, cooked, boiled, drained, without salt provides natural botanical nutrition with 19 calories per 100g. Providing 2.8g 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 |
|---|---|
| Energy | 78 kJ |
| Total Sugars | 0.3 g |
| Carbohydrate, by difference | 3.1 g |
| Energy | 19 kcal |
| Total lipid (fat) | 0.3 g |
| Protein | 2.3 g |
| Fiber, total dietary | 2.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 335 µg |
| Vitamin A | 354 µg |
| Vitamin C | 13.8 mg |
| Manganese | 0.3 mg |
| Vitamin E | 1.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin K (phylloquinone) | 335 µg |
| Vitamin A, RAE | 354 µg |
| Vitamin A, IU | 7080 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 13.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 101 mg |
| Potassium, K | 139 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 24 mg |
| Sodium, Na | 25 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 6670 µg |
| Carotene, beta | 4250 µg |
| Folate, food | 70 µg |
| Choline, total | 0.3 mg |
| Folate, DFE | 70 µg |
| Betaine | 0.2 mg |
| Water | 93.8 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0 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 |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.2 g |
| Histidine | 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 |
| Fatty acids, total saturated | 0 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 70 µg |
| Ash | 0.6 g |
| MUFA 16:1 | 0 g |
Serving calculator
Common serving sizes
- package (10 oz) yields212 g
- cup, chopped150 g
Compare Mustard greens, frozen, cooked, boiled, drained, without salt with Category Peers
Mustard greens, frozen, cooked, boiled, drained, without salt vs Mustard greens, frozen, cooked, boiled, drained, with salt
Compared to Mustard greens, frozen, cooked, boiled, drained, with salt, Mustard greens, frozen, cooked, boiled, drained, without salt has 0% more carbohydrates and 2% lower calories per 100g.
Mustard greens, frozen, cooked, boiled, drained, without salt vs Spinach, canned, no salt added, solids and liquids
Compared to Spinach, canned, no salt added, solids and liquids, Mustard greens, frozen, cooked, boiled, drained, without salt has 7% more carbohydrates and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Mustard greens, frozen, cooked, boiled, drained, without salt?
A standard 100-gram serving of Mustard greens, frozen, cooked, boiled, drained, without salt contains 19 calories (79 kJ), alongside 2.3g of protein, 3.1g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 212g (package (10 oz) yields): ~40 kcal
- 150g (cup, chopped): ~29 kcal
Is Mustard greens, frozen, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (3.1g total carbohydrates minus 2.8g dietary fiber), Mustard greens, frozen, 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, frozen, 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, frozen, cooked, boiled, drained, without salt are:
- Vitamin K: 335 µg (279% of your daily value)
- Vitamin A: 354 µg (39% of your daily value)
- Vitamin C: 13.8 mg (15% 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 169259).