Mustard Greens: Calories and Nutrition Analyse
How many calories in mustard greens leaves?
Nutrition Facts
Mustard Greens LeavesServing size:
medium size mustard greens leaves (330 g) change
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Amount Per Serving:
100g of mustard greens leaves contain about 27 calories (kcal).
Calories per:
ounce
| one mustard greens leaves
| handful
| cup, chopped
In particular, a medium size mustard greens leaves (330 g) contains about 89 calories.
This is about 4% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 89 kcal actually is, keep in mind that the calorie content of mustard greens leaves is similar to that of, for example:
- 1.5 apples
- 1 glass of Coca Cola (220 ml glass)
- 0.5 slice of cheese
- 0.5 slice of bread
- 0.5 glass of milk
- 4.5 cubes of sugar
Take a quick look at the tables below for detailed information about mustard greens leaves nutrition.
100g of Mustard Greens Leaves
Nutrition
- Calories27
- Carbs Total4.67 g
- Dietary fiber3.2 g
- Fat0.42 g
- Protein2.86 g
Vitamins
- Vit A3024 IU
- Vit B1 (Thiamine)0.08 mg
- Vit B2 (riboflavin)0.11 mg
- Vit B3 (Niacin)0.8 mg
- Vit B50.21 mg
- Vit B60.18 mg
- Vit B9 (Folic acid)12 mcg
- Vit C70 mg
- Vit K257.5 mg
Minerals
- Potassium384 mg
- Magnessium32 mg
- Calcium115 mg
- Sodium20 mg
- Iron1.64 mg
- Zink0.25 mg
- Beta karoten1790 mg
Discover the Nutritional Treasure in Mustard Greens
Mustard greens, a cruciferous vegetable with a peppery flavor, are not just a staple in Southern American and Indian cuisines; they are a powerhouse of nutrition. These leafy greens are packed with vitamins, minerals, and antioxidants, making them an excellent addition to a healthy diet. Let's dive into the nutritional profile of mustard greens and uncover the benefits they offer.
Low in Calories, High in Nutrients
With only 27 calories per 100 grams, mustard greens are an ideal choice for those looking to maintain or lose weight without sacrificing nutrition. This low-calorie count is complemented by a rich array of vitamins and minerals that support overall health.
Mustard Greens Nutrition Breakdown
- Carbohydrates: A modest 4.67 grams, with 3.2 grams of fiber, making them a low-glycemic index (GI) food with a GI value of just 10.
- Protein: A good plant-based source of protein, offering 2.86 grams per serving.
- Fat: Very low in fat, with only 0.42 grams, and virtually no saturated fat, making them heart-healthy.
- Vitamins and Minerals: Rich in Vitamin A (3024 IU), Vitamin C (70 mg), Vitamin K (257.5 mcg), calcium (115 mg), iron (1.64 mg), and magnesium (32 mg).
The Health Benefits of Mustard Greens
Mustard greens offer more than just basic nutrition. Their high content of vitamins A, C, and K, along with minerals like calcium and iron, contribute to strong bones, a robust immune system, and healthy blood clotting. The beta-carotene (1790 mcg) in mustard greens is converted into vitamin A in the body, promoting good vision and skin health. Furthermore, the high levels of antioxidants found in these greens can help reduce oxidative stress, lowering the risk of chronic diseases.
Incorporating Mustard Greens into Your Diet
Mustard greens can be enjoyed in a variety of ways, from sautéed or steamed to blended into smoothies or added to soups. Their peppery taste adds a flavorful punch to dishes, making them a versatile ingredient in the kitchen. For those looking to boost their dietary fiber intake, the 3.2 grams of fiber per 100 grams in mustard greens can contribute to digestive health and help maintain a feeling of fullness.
Conclusion
Mustard greens are a low-calorie, nutrient-dense vegetable that can play a significant role in a healthy diet. With their high protein, low fat, and rich vitamin and mineral content, they offer a range of health benefits, from supporting bone health to protecting against chronic diseases. Whether you're looking to spice up your meals or boost your nutrient intake, mustard greens are a flavorful and healthy choice.
How many calories are there in 1, 2, 3, or 5 servings of mustard greens leaves?
- Medium size mustard greens leaves (330 g)89 kcal
- Handful of mustard greens leaves (50g)14 kcal
- Mustard greens leaves cup, chopped (56g)15 kcal
- Ounce (oz) of mustard greens leaves8 kcal
- Half of medium size servings of mustard greens leaves44.5 kcal
- Small size serving of mustard greens leaves (264g)71.2 kcal
- Big size mustard greens leaves (429g)115.7 kcal
- Two medium size servings of mustard greens leaves178 kcal
- Three medium size servings of mustard greens leaves267 kcal
- Four medium size servings of mustard greens leaves356 kcal
- Five medium size servings of mustard greens leaves445 kcal
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