1 serving (85 grams) contains 23 calories, 2.3 grams of protein, 0.2 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
22.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 17 mg | 0% | |
| Total Carbohydrates | 4.0 g | 1% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 1.4 g | ||
| protein | 2.3 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 97.8 mg | 7% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 326.4 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mustard leaves
Mustard leaves, also known as mustard greens, are the edible leafy parts of the mustard plant (Brassica juncea). Native to Asia, mustard greens are widely used in cuisines such as Indian, Chinese, and Southern American cooking. These bright green, slightly peppery leaves are nutrient-dense, offering vitamins A, C, and K, along with dietary fiber and minerals like calcium and magnesium. They're low in calories yet packed with antioxidants such as beta-carotene and flavonoids. Mustard leaves are commonly stir-fried, braised, or used in soups and salads to impart their distinctive spicy taste.
Health Benefits
- Improves eye health due to high levels of vitamin A (61% of the daily value per 1 cup cooked).
- Boosts immunity with vitamin C (more than 50% of the daily value per serving).
- Supports bone health, providing vitamin K (about 525% of the daily value per cup cooked).
Dietary Considerations
Selection and Storage
Store mustard leaves in a plastic bag in the refrigerator for up to 5 days. Rinse before use to remove any dirt or debris.
Common Questions About Mustard leaves Nutrition
Are mustard leaves high in nutrients?
Yes, mustard leaves are highly nutritious. One cup of raw mustard greens (56 grams) contains approximately 15 calories, 1.5 grams of protein, and is rich in vitamins A, C, and K. They also provide a good amount of folate, calcium, and antioxidants, making them a great choice for a healthy diet.
Can I eat mustard leaves on a keto or low-carb diet?
Yes, mustard leaves are suitable for both keto and low-carb diets. They contain just 2 grams of carbohydrates per cup (raw), with 1 gram of fiber, resulting in 1 net carb. Their low calorie and carb content make them an excellent option for keto-friendly meals.
What are the health benefits of mustard leaves?
Mustard leaves are packed with antioxidants and anti-inflammatory compounds, which support immune function and heart health. They are also high in vitamin K, which promotes bone health, and vitamin A, crucial for eye and skin health. Additionally, their fiber content aids digestion and may help regulate blood sugar levels.
How much mustard leaves should I eat in a day?
A typical serving size of mustard leaves is about 1 cup (raw) or 1/2 cup (cooked). Including 2-3 servings in your weekly diet can provide significant health benefits, but individuals on blood-thinning medication should moderate intake due to the high vitamin K content.
How do mustard leaves compare to spinach in nutrition?
Mustard leaves and spinach are both nutrient-dense greens, but mustard leaves have more vitamin C, providing 59% of the daily value per cup compared to spinach's 14%. On the other hand, spinach has slightly more iron and magnesium. Both are excellent additions to a healthy diet, but mustard greens have a more peppery taste while spinach is milder.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
