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Also known as: lai xaak
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
broadleaf mustard greens is a versatile ingredient found in cuisines around the world. With 33.9 calories per 100g and 2.86 grams of protein, it's a nutritious addition to many dishes.
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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.
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.
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.