Vegetable
raw tendergreen mustard spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
22
PROTEIN
2.2g
CARBS
3.9g
FAT
0.30g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein2.2g4%
Carbohydrates3.9g1%
Fiber2.8g10%
Sugar0.50g1%
Total fat0.30g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water92g—
MINERALS
Sodium15mg1%
Potassium449mg10%
Calcium210mg16%
Iron1.5mg8%
Magnesium12mg3%
Phosphorus28mg2%
Zinc0.17mg2%
Copper0.04mg4%
Manganese0.40mg17%
Selenium0.90µg2%
VITAMINS
Vitamin A250µg28%
Vitamin C130mg144%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K250µg208%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)110µg28%
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 cup30g
1 piece3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for blood clotting and bone health.
- ✓Rich in antioxidants like Vitamin C and beta-carotene (a precursor to Vitamin A), which support immune function and eye health.
- ✓Provides essential minerals such as calcium and iron, important for bone density and oxygen transport.
- ✓Contains glucosinolates, compounds found in cruciferous vegetables that may have anti-inflammatory and anti-cancer properties.
COOKING TIPS
In the kitchen.
- 1Enjoy raw in salads for a mild, slightly peppery flavor that is less pungent than mature mustard greens.
- 2Ideal for quick cooking methods like stir-frying or steaming; cook until just wilted to retain its crisp-tender texture and nutrients.
- 3Add to soups, stews, or noodle dishes during the last few minutes of cooking for a boost of color and nutrition.
- 4Blanch briefly in boiling water, then shock in an ice bath to preserve its vibrant green color before using in cold dishes or freezing.
STORAGE
Keep it fresh.
- Store unwashed in a perforated plastic bag in the refrigerator's crisper drawer for 3-5 days.
- To prolong freshness, wrap the leaves in a damp paper towel before placing them in a bag to maintain humidity.
FAQ
Frequently asked questions.
Is tendergreen mustard spinach healthy?
Yes, it is highly nutritious and low in calories, providing only 22 calories per 100g. It is an excellent source of Vitamin K for bone health and Vitamin C for immune support, while also offering essential minerals like calcium and iron.
What are the primary health benefits of tendergreen mustard spinach?
It is rich in antioxidants like beta-carotene and Vitamin C, which support eye health and immune function. Additionally, it contains glucosinolates, which are compounds found in cruciferous vegetables that may provide anti-inflammatory and anti-cancer properties.
How many calories and carbs are in tendergreen mustard spinach?
A 100g serving contains approximately 22 calories, 3.9g of carbohydrates, and 2.2g of protein. Its low calorie and carbohydrate count makes it an ideal choice for volume eating and weight management.
Is tendergreen mustard spinach keto-friendly?
Yes, it is very keto-friendly. With only 3.9g of total carbohydrates per 100g, it can easily be incorporated into a low-carb or ketogenic diet without significantly impacting daily carb limits.
Is tendergreen mustard spinach vegan and gluten-free?
Yes, it is a natural plant-based vegetable and is both vegan and gluten-free. It is a safe and healthy ingredient for those with gluten sensitivities or those following a strict plant-based diet.
What does tendergreen mustard spinach taste like?
It has a mild, slightly peppery flavor that is less intense than traditional mustard greens but more flavorful than standard spinach. The leaves are tender and succulent, offering a pleasant crunch when eaten raw.
Can I eat tendergreen mustard spinach raw?
Yes, it can be eaten raw in salads, sandwiches, or smoothies to maximize its Vitamin C content. However, cooking it lightly can help reduce oxalic acid and improve the absorption of minerals like calcium and iron.
How do you store tendergreen mustard spinach?
Store unwashed leaves in a sealed plastic bag with a damp paper towel in the refrigerator's crisper drawer. It typically stays fresh for 3 to 5 days; avoid washing the leaves until you are ready to use them to prevent wilting.
How do I know if tendergreen mustard spinach has spoiled?
Fresh tendergreen should have vibrant green, crisp leaves. If the leaves appear yellow, feel slimy to the touch, or emit a sour or fermented odor, the vegetable has spoiled and should be discarded.
How do you prepare tendergreen mustard spinach for cooking?
Rinse the leaves thoroughly in cold water to remove any dirt or grit. You can use both the leaves and the tender stems; they are excellent when sautéed with garlic, added to stir-fries, or wilted into soups and stews.
