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Mustard greens, frozen, cooked - nutritional information
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Mustard greens, frozen, cooked

🔥 19 Calories
💪 2.3g Protein
⚡ 3.1g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Mustard greens, frozen, cooked
Energy density
Light
19 kcal per 100g
Macro energy profile
Carb-led
38% Protein · 51% Carbohydrates · 11% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin KHigh in vitamin ALow in fatLow in sugarUSDA data

Nutritional Information

19
kcal/100g
Protein
2.3g
Carbohydrates
3.1g
Fat
0.3g

About Mustard greens, frozen, cooked

Mustard greens are leafy vegetables that belong to the Brassica family, which also includes kale and broccoli. Originating from East Asia, they are cultivated worldwide for their peppery flavor and nutritional benefits. This green leafy vegetable is often used in various cuisines, particularly in Southern U.S. cooking, where they are enjoyed both fresh and cooked. Frozen mustard greens retain their nutrients and flavor, making them a convenient option for year-round consumption. Nutritionally, cooked mustard greens are low in calories but rich in vitamins, minerals, and dietary fiber. They provide a good source of vitamin K, vitamin A, and antioxidants, which contribute to overall health. With only 19 calories per 100 grams, they are an excellent addition to meals for those looking to maintain a healthy diet. Their versatility allows them to be added to soups, stews, and stir-fries or served as a side dish, enhancing both flavor and nutritional value.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
High in vitamin K, essential for bone health and blood clotting.
Contains anti-inflammatory properties that may reduce chronic disease risk.
Good source of dietary fiber, promoting digestive health.
Supports heart health due to low fat and cholesterol content.
May help maintain healthy blood sugar levels.
Contains glucosinolates, compounds that may have cancer-fighting properties.
Supports eye health through its content of vitamin A and lutein.
Contains calcium, important for healthy bones and teeth.
May boost the immune system with its rich vitamin C content.

Recommended Food Pairings

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Garlic: Enhances flavor and provides additional health benefits.
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Olive oil: Provides healthy fats that help absorb fat-soluble vitamins.
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Lemon juice: Adds brightness and vitamin C, enhancing nutrient absorption.
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Chickpeas: A great source of protein and fiber, making a hearty dish.
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Quinoa: Complements the greens with protein and a complete amino acid profile.

How to Consume

Serving size
150g, approximately 1 medium cup cooked
Frequency
2-3 times per week
  • •Sauté with garlic and olive oil for a flavorful side dish.
  • •Add to soups or stews for enhanced nutrition.
  • •Blend into smoothies for a nutrient boost.
  • •Incorporate into pasta dishes for added greens.
  • •Serve with a squeeze of lemon juice to enhance flavor.

Selection & Storage

How to choose:

  • ✓Look for bright green leaves without yellowing or wilting.
  • ✓Choose leaves that are firm and crisp to the touch.
  • ✓Avoid any signs of browning or insect damage.
  • ✓Select products with a fresh, earthy smell.
Storage
Store in a cool, dry place or in the refrigerator in a sealed container.
Shelf life
5-7 days refrigerated; 6-12 months frozen

Warnings & Contraindications

  • ⚠️Individuals with thyroid conditions should consult a healthcare provider due to goitrogens present in cruciferous vegetables.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Mustard greens, frozen, cooked have?

Mustard greens, frozen and cooked, have approximately 19 calories per 100 grams, making them a low-calorie option ideal for weight management.

Is Mustard greens, frozen, cooked healthy?

Yes, mustard greens are highly nutritious, providing essential vitamins, minerals, and antioxidants that support overall health and well-being.

How should Mustard greens, frozen, cooked be stored?

Store cooked mustard greens in an airtight container in the refrigerator for up to 5-7 days. For longer storage, freeze in suitable containers for up to 6-12 months.

What are the benefits of eating Mustard greens, frozen, cooked?

Eating mustard greens can improve bone health, enhance digestion, and provide significant amounts of vitamins A, C, and K, contributing to overall health.

How much Mustard greens, frozen, cooked can I eat per day?

A serving of about 150 grams, 2-3 times a week, is recommended for optimal health benefits while maintaining a balanced diet.

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