mustard greens
Also known as: lai xaak, mustard leaves
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Also known as: lai xaak, mustard leaves
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender mustard greens slow-braised with smoky bacon and a hint of spice. This classic Southern side dish is packed with soulful flavor and is the perfect comfort food accompaniment to any meal.
An authentic Sichuan classic, Dan Dan Noodles feature chewy noodles tossed in a savory, nutty, and spicy sauce, topped with crispy seasoned pork, preserved mustard greens, and crunchy peanuts. This recipe brings the iconic 'ma la' (numbing and spicy) flavor of Chengdu street food right to your kitchen.
A simple yet flavorful stir-fry from Assam featuring pungent mustard greens and potatoes, tempered with traditional spices. This rustic dish comes together quickly and is a perfect healthy side for rice and dal.
Yes, mustard greens are highly nutritious and considered very healthy. They are packed with vitamins K, C, and A, and contain beneficial antioxidants and compounds like glucosinolates. Their low-calorie, high-fiber profile makes them an excellent addition to a balanced diet.
Mustard greens are an excellent source of Vitamin K, crucial for blood clotting and bone health. They are also rich in antioxidants like beta-carotene and Vitamin C, which protect cells from damage. Additionally, they provide dietary fiber for digestion and contain glucosinolates, which may offer anti-inflammatory benefits.
Yes, mustard greens are excellent for weight loss due to their very low-calorie count (27 calories per 100g) and high fiber content. The fiber helps you feel full, reducing overall calorie intake, while the rich nutrient profile ensures you get essential vitamins and minerals without excess calories.
Yes, mustard greens are naturally vegan as they are a plant-based vegetable. They are also naturally gluten-free, making them suitable for individuals following vegan or gluten-free diets.
Yes, mustard greens are very keto-friendly. With only 4.67g of carbohydrates per 100g, they are a low-carb vegetable that can easily fit into a ketogenic diet. They provide essential nutrients without significantly impacting your daily carb limit.
Mustard greens are versatile and can be sautéed, steamed, braised, or added to soups and stir-fries. They are often cooked with garlic, onions, and a touch of acidity (like vinegar or lemon juice) to balance their peppery, slightly bitter flavor. Cooking helps tenderize them and mellow their pungency.
mustard greens is a versatile ingredient found in cuisines around the world. With 27 calories per 100g and 2.86 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 10 recipes featuring mustard greens with step-by-step instructions.
Browse recipes →Mustard greens have a distinct pungent, peppery, and slightly bitter taste, similar to other brassicas like kale or collard greens, but with a more pronounced 'mustard' kick. Cooking tends to mellow their bitterness and bring out a sweeter, earthy flavor.
To store fresh mustard greens, wrap them loosely in a damp paper towel and place them in a plastic bag in the crisper drawer of your refrigerator. They typically stay fresh for 3-5 days. Avoid washing them until just before use to prevent spoilage.
Yes, mustard greens can be eaten raw, often added to salads for a peppery bite. However, their raw flavor is more pungent and bitter than when cooked. Cooking helps to soften their texture and mellow their strong taste.
Mustard greens contain goitrogens, compounds that can interfere with thyroid function, especially when consumed in very large amounts by individuals with pre-existing thyroid conditions. Cooking can help reduce the goitrogenic compounds. As with any food, moderation is key.
