1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
119.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 2.4 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 595.2 mg | 12% | |
* 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 Sauteed green mustard
Sauteed green mustard greens (Brassica juncea) are a common dish in many Asian cuisines, particularly Chinese, Indian, and Southeast Asian traditions. These leafy vegetables are typically cooked with oil, garlic, and spices to enhance their peppery and slightly bitter flavor. Mustard greens are low in calories and rich in fiber, making them a nutrient-dense food. They are an excellent source of vitamins A, C, and K, and they contain significant amounts of folate, calcium, and iron. Due to their vibrant nutritional profile, sauteed green mustard greens support a healthy diet while providing bold flavors.
Health Benefits
- Rich in vitamin K, which supports bone health and aids in blood clotting processes.
- Excellent source of vitamin C, an antioxidant that boosts immune function and protects cells from damage caused by free radicals.
- High in fiber, which improves digestive health and helps maintain healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store fresh mustard greens in the refrigerator, wrapped loosely in a damp paper towel and placed inside a plastic bag. Ideally, use within 3-5 days for peak freshness. If cooking, consume immediately after preparation for best flavor and nutrient retention.
Common Questions About Sauteed green mustard Nutrition
What is the nutritional content of sauteed green mustard?
Sauteed green mustard is low in calories, with approximately 25-40 calories per cup, depending on cooking oil used. It is rich in vitamins A, C, and K, and provides 2-3 grams of protein per serving. It also contains dietary fiber and essential minerals like calcium and potassium.
Is sauteed green mustard compatible with keto and low-carb diets?
Yes, sauteed green mustard is keto-friendly as it is low in carbohydrates, with only about 3-5 grams of net carbs per cup. Ensure you use a low-carb or keto-approved oil, such as olive oil or coconut oil, when preparing it.
What are the health benefits or concerns of eating sauteed green mustard?
Sauteed green mustard is packed with antioxidants, including vitamins A and C, which support immune health and promote healthy skin. It may help reduce inflammation and provide heart-supportive nutrients. However, people with thyroid issues should consume it in moderation due to its goitrogenic properties, which may affect thyroid function when eaten excessively.
What is the best portion size for sauteed green mustard?
A recommended serving size is about 1 cup of sauteed green mustard. This ensures a healthy balance of nutrients while keeping calorie intake moderate. Larger portions can be enjoyed if paired with other low-calorie vegetables or proteins for a balanced meal.
How does sauteed green mustard compare to raw mustard greens?
Sauteed green mustard has a milder flavor compared to raw mustard greens, which tend to taste more peppery and bitter. Cooking reduces its vitamin C slightly but enhances flavor and digestibility. Raw greens are higher in water content and lower in calories but may feel tougher to chew compared to their sauteed version.
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.
