Vegetable
boiled unsalted tendergreen mustard spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled komatsunaboiled japanese mustard spinachboiled tendergreencooked tendergreen mustard spinachboiled mustard spinachcooked komatsuna
SERVING
CALORIES
22
PROTEIN
2.1g
CARBS
3.8g
FAT
0.30g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein2.1g4%
Carbohydrates3.8g1%
Fiber2.8g10%
Sugar0.60g1%
Total fat0.30g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water92.5g—
MINERALS
Sodium12mg1%
Potassium320mg7%
Calcium210mg16%
Iron1.5mg8%
Magnesium18mg4%
Phosphorus35mg3%
Zinc0.20mg2%
Copper0.05mg6%
Manganese0.30mg13%
Selenium0.80µg1%
VITAMINS
Vitamin A250µg28%
Vitamin C35mg39%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K450µg375%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.10mg6%
Folate (B9)75µg19%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K for bone health
- ✓High in Vitamin A and C for immune support
- ✓Rich in calcium compared to many other leafy greens
- ✓Low calorie and high fiber for weight management
- ✓Contains antioxidants that help reduce inflammation
COOKING TIPS
In the kitchen.
- 1Boil for only 1-2 minutes to preserve the vibrant green color and nutrients
- 2Immediately plunge into an ice bath after boiling to stop the cooking process
- 3Use the leftover nutrient-rich boiling water for soups or stocks
STORAGE
Keep it fresh.
- Store boiled greens in an airtight container in the refrigerator for up to 3-4 days
- Squeeze out excess water before storing to prevent the greens from becoming slimy
- Can be frozen for up to 2 months if blanched and tightly sealed
FAQ
Frequently asked questions.
How long does boiled tendergreen mustard spinach last in the fridge?
When stored in an airtight container with excess water removed, it lasts for 3 to 4 days.
Can I freeze boiled mustard spinach?
Yes, squeeze out all moisture, form into small balls or flat portions, and freeze in a freezer-safe bag for up to 2 months.
What is a good substitute for tendergreen mustard spinach?
Spinach, bok choy, or tatsoi are the best substitutes due to their similar texture and mild flavor.
Is boiled tendergreen mustard spinach healthy?
Yes, it is very healthy, being particularly high in Vitamin K, Vitamin A, and Calcium while remaining low in calories.
How do I pick the best tendergreen mustard spinach before boiling?
Look for deep green, crisp leaves without any yellowing, wilting, or dark spots on the stems.
Does boiling remove the nutrients?
Some water-soluble vitamins (like C and B) are lost in the water, but many minerals and fat-soluble vitamins remain.
What does boiled tendergreen mustard spinach taste like?
It has a mild, slightly sweet, and earthy flavor with a very subtle peppery finish, much milder than standard mustard greens.
How should I prepare it before boiling?
Wash the leaves thoroughly in cold water to remove grit, and trim the very bottom of the stems if they are tough.
Is it the same as Komatsuna?
Yes, Tendergreen Mustard Spinach is the common English name for the Japanese leafy vegetable known as Komatsuna.
