How many calories are in mustard greens?
Mustard greens (1 cup, chopped, 56 g) has 15 calories. 100 g has 27 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 15.
Nutrition database · Leafy greens
Mustard Greens Nutrition Facts
Mustard greens (1 cup, chopped, 56 g) has 15 calories, 1.6 g protein, 2.6 g carbohydrate and 0.2 g fat, according to USDA FoodData Central. 100 g has 27 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Mustard Greens Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup, chopped (56 g)
At a glance
- Calories
- 15
- Protein
- 1.6 g · 3%
- Total carbohydrate
- 2.6 g · 1%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 1.8 g · 6%
- Total sugars
- 0.7 g · 0%
- Sodium
- 11 mg · 0%
Opens the free label generator with this amount of mustard greens already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 15 | 27 | |
| Total fat | 0.2 g | 0% | 0.42 g |
| Saturated fat | <0.1 g | 0% | 0.01 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.1 g | 0.09 g | |
| Polyunsaturated fat | <0.1 g | 0.04 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 11 mg | 0% | 20 mg |
| Total carbohydrate | 2.6 g | 1% | 4.67 g |
| Dietary fiber | 1.8 g | 6% | 3.2 g |
| Total sugars | 0.7 g | 1.32 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.6 g | 2.86 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 85 mcg | 9% | 151 mcg |
| Vitamin C | 39 mg | 44% | 70 mg |
| Vitamin E | 1.1 mg | 8% | 2.01 mg |
| Vitamin K | 144 mcg | 120% | 258 mcg |
| Thiamin (B1) | <0.1 mg | 4% | 0.08 mg |
| Riboflavin (B2) | 0.06 mg | 5% | 0.11 mg |
| Niacin (B3) | 0.45 mg | 3% | 0.8 mg |
| Vitamin B6 | 0.1 mg | 6% | 0.18 mg |
| Folate (DFE) | 6.7 mcg | 2% | 12 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 0.28 mg | 0% | 0.5 mg |
| Minerals | |||
| Calcium | 64 mg | 5% | 115 mg |
| Iron | 0.92 mg | 5% | 1.64 mg |
| Potassium | 215 mg | 5% | 384 mg |
| Magnesium | 18 mg | 4% | 32 mg |
| Phosphorus | 32 mg | 3% | 58 mg |
| Zinc | 0.14 mg | 1% | 0.25 mg |
| Copper | 0.09 mg | 10% | 0.17 mg |
| Manganese | not reported | ||
| Selenium | 0.5 mcg | 1% | 0.9 mcg |
| Other | |||
| Water | 50.8 g | 90.7 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Mustard Greens nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, chopped | 56 g | 15 | 2.6 g | 1.6 g | 0.2 g | 1.8 g | 0.7 g |
| 100 g | 100 g | 27 | 4.7 g | 2.9 g | 0.4 g | 3.2 g | 1.3 g |
| 1 oz | 28.4 g | 8 | 1.3 g | 0.8 g | 0.1 g | 0.9 g | 0.4 g |
How much vitamin K is in mustard greens?
Mustard greens (1 cup, chopped, 56 g) has 144 mcg of vitamin K, 120% of the Daily Value. 100 g has 258 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in mustard greens?
Mustard greens (1 cup, chopped, 56 g) has 39 mg of vitamin C, 44% of the Daily Value. 100 g has 70 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Mustard Greens nutrition per 100 grams
100 g of mustard greens has 27 calories, 2.86 g protein, 4.67 g carbohydrate, 3.2 g fiber, 1.32 g sugars and 0.42 g fat.
Where the calories in mustard greens come from
About 55% of the calories in mustard greens come from carbohydrate, 11% from fat and 34% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Mustard Greens compares with other leafy greens
Per 100 g, compared with the other 119 leafy greens in this database, mustard greens has more calories than 60% of them and more protein than 64%.
Mustard Greens nutrition label for Canada, the EU and the UK
The same serving of mustard greens, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (56g) / pour 1 cup (56g)
Calories
15
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 10 mg | 0 % |
| Carbohydrate / Glucides | 3 g | 1 % |
| Fibre / Fibres | 2 g | 6 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 64 mg | 5 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 215 mg | 6 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 113 kJ / 27 kcal |
| Fat | 0.4 g |
| of which saturates | 0.0 g |
| Carbohydrate | 4.7 g |
| of which sugars | 1.3 g |
| Protein | 2.9 g |
| Salt | 0.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 56g | %RI* | |
|---|---|---|---|
| Energy | 113 kJ 27 kcal |
63 kJ 15 kcal |
<1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 4.7g | 2.6g | 1% |
| of which sugars | 1.3g | 0.7g | <1% |
| Fibre | 3.2g | 1.8g | - |
| Protein | 2.9g | 1.6g | 3.2% |
| Salt | 0.05g | 0.03g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about mustard greens
How many calories are in mustard greens?
Mustard greens (1 cup, chopped, 56 g) has 15 calories. 100 g has 27 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 15.
How many calories are in 100 g of mustard greens?
100 g of mustard greens has 27 calories, 2.86 g protein, 4.67 g carbohydrate and 0.42 g fat.
How much protein is in mustard greens?
Mustard greens (1 cup, chopped, 56 g) has 1.6 g protein, 3% of the 50 g Daily Value. 100 g has 2.86 g.
What is a serving of mustard greens?
This page defaults to 1 cup, chopped (56 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for mustard greens.
Can I use mustard greens in a Nutrition Facts label calculation?
Yes. Open the generator with mustard greens added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with mustard greens
- Arugula3 cal per 1/2 cup
- Kale7 cal per 1 cup
- Spinach7 cal per 1 cup
- Romaine Lettuce8 cal per 1 cup shredded
- Collard Greens12 cal per 1 cup, chopped
More in Leafy greens
- Kale Frozen26 cal per 1 package (10 oz)
- Mustard Greens Boiled36 cal per 1 cup, chopped
- Mustard Greens Boiled with Salt36 cal per 1 cup, chopped
- Turnip Greens and Turnips Boiled with Salt55 cal per 1 cup
- Turnip Greens Frozen Boiled48 cal per 1 cup
- Turnip Greens Frozen Boiled with Salt24 cal per 1/2 cup
- Taro Leaves Steamed35 cal per 1 cup
- Turnip Greens and Turnips Boiled57 cal per 1 cup
Tools and guides for labeling mustard greens
If you make and sell a product that contains mustard greens, these free tools cover the next steps.
- Nutrition Facts label generatorAdd mustard greens and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare mustard greens with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169256: "Mustard greens, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with mustard greens
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