Mustard greens Nutrition Facts & Health Benefits

Mustard greens are another leafy member of the Brassica genus. Mustard is an easy-to-grow vegetable for greens or salads. Mustard seeds and leaves are both used as food and medicine.

The nutritional value of mustard greens

The mustard greens are 90% water, 4.6% carbohydrates, 2.8% protein, and 0.4% fat.

In a 100-gram reference serving, mustard greens provide 32 kcal of food energy and are a rich source of vitamins A, C, and K. They are a moderate source of vitamin E and calcium.

One-half cup of chopped, boiled mustard greens provides 11 calories, 1.5 g carbohydrate, 1.6 g protein, 0.2 g fat, 1.4 g dietary fiber, 2122 IU vitamin A, 18 mg vitamin C, 51 mcg folic acid, 141 mg potassium, 11 mg sodium, 29 mg phosphorus, 52 mg calcium, and 11 mg magnesium.

Mustard greens Nutrition Facts & Health Benefits-CookingEggs

Raw Mustard greens Nutrition Facts Label

Nutrition Facts

Serving Size: 100g

Amount Per Serving
Calories 27

% Daily Value*
Total Fat 0.42g 1%
Saturated Fat 0.01g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carbohydrate 4.67g
Dietary Fiber 3.2g 11%
Sugars 1.32g 3%
Protein 2.86g

Calcium 115mg 9%
Iron 1.64mg 9%
Potassium 384mg 8%
Zinc 0.25mg 2%
Vitamin A 151μg 17%
Vitamin C 70mg 78%
Vitamin K 258μg 215%

* Percent Daily Values are based on a 2000-calorie diet.

Health Benefits of Mustard greens

Mustard greens are very low in calories and fats. They also contain a very good amount of dietary fiber that helps control cholesterol levels by interfering with its absorption in the gut.

Mustard greens are an excellent source of the three antioxidant vitamins, A, C, and E. They are important antioxidants. Vitamin C is a powerful natural antioxidant that offers protection against free radical injury and flu-like viral infections.

As a member of the cruciferous vegetable family, mustard greens also lower the risk of heart and circulatory diseases.

Mustard greens are a very good source of magnesium, which helps with muscle cramps and may help keep the smooth muscles lining the airways relaxed, which can be helpful to people with asthma.

Mustard greens are also an excellent source of calcium. The balance of calcium and magnesium is important to maintaining hydration as well as healthy bones and blood pressure. Mustard greens are known to play a vital role in keeping blood pressure low.

Mustard greens are an excellent source of vitamin K as a multiple of its daily value. Vitamin K is essential for the production of six of the proteins necessary for proper blood coagulation. It plays a role in vascular health. Research suggests that vitamin K can help to support cardiovascular health and reduce the risk of osteoporosis.

Cruciferous vegetables contain glucosinolates, which are under research for their potential to affect cancer.

Note: Common cruciferous vegetables

HorseradishKaleCollard greensCabbageBrussels sproutsKohlrabiBroccoli, Broccoflower, CauliflowerBok choy, Mizuna, Turnip root/greens, RutabagaWatercressRadish

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