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Per 100g
Nutrition data source: USDA FoodData Central
Yes, mustard greens are highly nutritious and considered a superfood. They are exceptionally rich in Vitamin K for bone health, Vitamin C for immune support, and contain glucosinolates which have anti-inflammatory and potential anti-cancer properties.
Mustard greens are very low in calories, providing only 27 calories per 100g. They contain approximately 4.67g of carbohydrates and 2.86g of protein, making them a nutrient-dense, low-calorie vegetable option.
Yes, they are excellent for weight loss because they are low in calories and fat while being high in fiber and water content. This combination helps you feel full and satisfied without consuming many calories.
Absolutely. With only 4.67g of total carbohydrates per 100g, mustard greens are very low in net carbs. They fit perfectly into a ketogenic or low-carb lifestyle.
Raw mustard greens have a sharp, peppery, and slightly bitter flavor, similar to the 'bite' of horseradish or Dijon mustard. This spicy flavor is much stronger when raw and tends to mellow out significantly when cooked.
Yes, you can eat them raw in salads, wraps, or smoothies. However, because of their intense peppery flavor and slightly tough texture, they are often mixed with milder greens like spinach or kale to balance the taste.
The most common methods are sautéing with garlic and olive oil, boiling, or braising them with savory liquids. Cooking helps soften the fibrous leaves and reduces the sharp, peppery bite of the raw vegetable.
raw 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.
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Browse recipes →Store unwashed mustard greens in a sealed plastic bag in the crisper drawer of your refrigerator. Wrapping them in a damp paper towel can help keep them hydrated and fresh for up to 5 days.
Fresh mustard greens should be bright green and crisp. If the leaves are yellowing, wilting excessively, feel slimy to the touch, or have a pungent, sour smell, they have spoiled and should be discarded.
While the stems are edible, they can be very tough and fibrous, especially in larger, more mature leaves. It is generally recommended to trim away the thickest parts of the stems before cooking or eating them raw.