Vegetables • Deep Nutrition Analytics
Mustard greens, raw
As a recognized vegetables, Mustard greens, raw delivers 27 calories per 100g, with energy primarily anchored by carbohydrates (4.7g) to support daily activity. Standing out in micronutrient concentration, it provides 215% of your daily value for Vitamin K (258 µg) in a standard 100g portion. With a remarkably low energy density (0.3 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.9 g
- Carbohydrates
- 4.7 g
- Fat
- 0.4 g
- Fiber
- 3.2 g
Produce Profile: Hydration & Micronutrients
Mustard greens, raw provides natural botanical nutrition with 27 calories per 100g. Providing 3.2g 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 |
|---|---|
| Protein | 2.9 g |
| Energy | 114 kJ |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 1.3 g |
| Total lipid (fat) | 0.4 g |
| Carbohydrate, by difference | 4.7 g |
| Energy | 27 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 258 µg |
| Vitamin C | 70 mg |
| Copper | 0.2 mg |
| Vitamin A | 151 µg |
| Vitamin E | 2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 2 mg |
| Vitamin C, total ascorbic acid | 70 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 258 µg |
| Vitamin A, RAE | 151 µg |
| Vitamin A, IU | 3020 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 58 mg |
| Sodium, Na | 20 mg |
| Copper, Cu | 0.2 mg |
| Calcium, Ca | 115 mg |
| Potassium, K | 384 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fatty acids, total saturated | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 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 |
| Niacin | 0.8 mg |
| Pantothenic acid | 0.2 mg |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0.1 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0 g |
| Folate, food | 12 µg |
| Folate, total | 12 µg |
| Carotene, beta | 1790 µg |
| Carotene, alpha | 10 µg |
| Ash | 1.4 g |
| Cryptoxanthin, beta | 40 µg |
| Lutein + zeaxanthin | 3730 µg |
| Folate, DFE | 12 µg |
| Choline, total | 0.5 mg |
| Water | 90.7 g |
Serving calculator
Common serving sizes
- cup, chopped56 g
Compare Mustard greens, raw with Category Peers
Mustard greens, raw vs Broccoli, frozen, chopped, unprepared
Compared to Broccoli, frozen, chopped, unprepared, Mustard greens, raw has 24% more Vitamin C and 4% higher calories per 100g.
Beet greens, cooked, boiled, drained, with salt vs Mustard greens, raw
Compared to Beet greens, cooked, boiled, drained, with salt, Mustard greens, raw has 181% more Vitamin C and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Mustard greens, raw?
A standard 100-gram serving of Mustard greens, raw contains 27 calories (113 kJ), alongside 2.9g of protein, 4.7g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 56g (cup, chopped): ~15 kcal
Is Mustard greens, raw suitable for a keto or low-carb diet?
Yes. With only 1.5g of net carbs per 100g (4.7g total carbohydrates minus 3.2g dietary fiber), Mustard greens, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Mustard greens, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mustard greens, raw are:
- Vitamin K: 258 µg (215% of your daily value)
- Vitamin C: 70 mg (78% of your daily value)
- Copper: 0.165 mg (18% 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 169256).