Other
broadleaf mustard greens.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
lai xaak
SERVING
CALORIES
34
PROTEIN
2.9g
CARBS
4.7g
FAT
0.42g
FIBER
3.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories33.9kcal—
Protein2.9g6%
Carbohydrates4.7g2%
Fiber3.2g11%
Sugar1.3g3%
Total fat0.42g1%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water90.7g—
MINERALS
Sodium20mg1%
Potassium384mg8%
Calcium115mg9%
Iron1.6mg9%
Magnesium32mg8%
Phosphorus58mg5%
Zinc0.25mg2%
Copper0.17mg19%
Selenium0.90µg2%
VITAMINS
Vitamin A151µg17%
Vitamin C70mg78%
Vitamin D0µg0%
Vitamin E2.0mg13%
Vitamin K258µg215%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.80mg5%
Pantothenic acid (B5)0.21mg4%
Vitamin B60.18mg11%
Folate (B9)12µg3%
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 cup40g
1 tablespoon2.5g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin K, which is essential for bone health and proper blood clotting.
- ✓High in antioxidants like Vitamin C, Vitamin A (as beta-carotene), and flavonoids, which help protect cells from damage.
- ✓Contains glucosinolates, compounds that may have anti-inflammatory and cancer-protective properties.
- ✓Good source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels.
COOKING TIPS
In the kitchen.
- 1To reduce their characteristic peppery bitterness, blanch the greens in boiling salted water for 1-2 minutes before proceeding with your recipe.
- 2Sauté with garlic, chili flakes, and a splash of vinegar or lemon juice at the end to balance the flavors.
- 3Braise slowly with smoked meats like ham hock or turkey wings for a classic Southern-style dish.
- 4Young, tender leaves can be chopped and added raw to salads for a spicy kick.
STORAGE
Keep it fresh.
- Store unwashed greens in a perforated plastic bag in the refrigerator's crisper drawer for up to 5 days.
- For longer storage, wrap the leaves in a damp paper towel before placing them in a bag to maintain humidity and prevent wilting.
FAQ
Frequently asked questions.
Are broadleaf mustard greens healthy?
Yes, broadleaf mustard greens are highly nutritious and low in calories, providing only 27 calories per 100g. They are exceptionally rich in Vitamin K, Vitamin A, and Vitamin C, which support bone health, vision, and immune function.
What are the primary health benefits of broadleaf mustard greens?
They are a powerhouse of antioxidants like flavonoids and beta-carotene that protect cells from damage. Additionally, they contain glucosinolates, which have anti-inflammatory properties and may offer protection against certain types of cancer.
Are broadleaf mustard greens good for weight loss?
Yes, they are excellent for weight loss because they are nutrient-dense but very low in calories and fat. Their high fiber content helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Are broadleaf mustard greens keto-friendly?
Absolutely. With only 4.67g of carbohydrates per 100g, they are very low in net carbs. They fit perfectly into a ketogenic or low-carb diet while providing essential vitamins and minerals.
Are broadleaf mustard greens vegan and gluten-free?
Yes, broadleaf mustard greens are a natural, plant-based leafy green. They are naturally free of gluten and are suitable for both vegan and vegetarian diets.
What do broadleaf mustard greens taste like?
They have a bold, peppery, and slightly bitter flavor similar to horseradish or spicy mustard. When cooked, the sharp 'bite' mellows significantly, resulting in a more savory and earthy taste.
How do you cook broadleaf mustard greens?
They are commonly sautéed with garlic and olive oil, braised with savory broths, or added to soups and stews. In many Asian cuisines, they are also frequently stir-fried or pickled to balance their natural spiciness.
Can you eat broadleaf mustard greens raw?
Yes, you can eat them raw, but be prepared for a very strong, spicy flavor. Younger, smaller leaves are best for raw salads, while larger, more mature leaves are usually preferred cooked to soften their tough texture.
How should I store broadleaf mustard greens?
Store unwashed greens in a plastic bag with a damp paper towel to maintain humidity. Keep them in the crisper drawer of your refrigerator, where they will typically stay fresh for 3 to 5 days.
How do I know if broadleaf mustard greens have gone bad?
Fresh mustard greens should be vibrant green and crisp. If the leaves are yellowing, wilting, feel slimy to the touch, or develop a sour or unpleasant odor, they are no longer fresh and should be discarded.
