Cratox AI
mustard greens raw
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Mustard greens, raw

🔥 27 Calories
💪 2.9g Protein
⚡ 4.7g Carbohydrates
🥑 0.4g Fat

At a glance

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

Category
Vegetables
Mustard greens, raw
Energy density
Light
27 kcal per 100g
Macro energy profile
Carb-led
34% Protein · 55% Carbohydrates · 11% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin CVery high in vitamin KHigh in fiberLow in fatLow in sugar

Nutritional Information

27
kcal/100g
Protein
2.9g
Carbohydrates
4.7g
Fat
0.4g

About Mustard greens, raw

Mustard greens, also known as Brassica juncea, are leafy green vegetables that belong to the cruciferous family, which includes broccoli and kale. These vibrant greens have a peppery flavor and are commonly used in various cuisines worldwide, especially in Asian dishes. They thrive in cooler climates and are typically harvested in the spring and fall, providing a nutritious addition to meals. Rich in vitamins and minerals, mustard greens not only enhance the taste of dishes but also contribute significant health benefits.

Nutritionally, mustard greens are low in calories yet packed with essential nutrients. With only 27 calories per 100 grams, they provide a good source of vitamins A, C, and K, along with minerals such as calcium and iron. Their high fiber content aids digestion, while their antioxidants support overall health. Mustard greens can be enjoyed in salads, stir-fries, or steamed as a side dish, making them a versatile ingredient for health-conscious eaters.

Health Benefits

Rich in vitamins A, C, and K, which support immune function and skin health.
High in antioxidants that help combat oxidative stress and reduce inflammation.
Contains fiber that aids digestion and promotes gut health.
Supports heart health by improving cholesterol levels and reducing blood pressure.
May help in weight management due to low calorie and high fiber content.
Promotes bone health with high levels of vitamin K and calcium.
May reduce the risk of certain cancers due to their cruciferous nature.
Helps in detoxification through the presence of glucosinolates.
Supports eye health with beta-carotene and lutein.
Enhances skin health with a wealth of vitamins and minerals.

Recommended Food Pairings

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Mustard greens pair well with garlic, enhancing their flavor and providing health benefits.
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Combine with lemon juice for a refreshing salad that boosts vitamin C intake.
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Add to stir-fried tofu for a nutritious, protein-rich meal.
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Pair with beans for a complete protein source and additional fiber.
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Mix into smoothies with fruits for a nutrient-packed drink.

How to Consume

Serving size
150g, about 1 medium cup of raw chopped mustard greens
Frequency
2-3 times per week
  • •Add raw mustard greens to salads for a peppery flavor.
  • •Sauté with garlic and olive oil for a quick side dish.
  • •Incorporate into smoothies for added nutrition.
  • •Steam lightly to preserve nutrients and enhance digestibility.
  • •Use in soups and stews for an extra nutrient boost.

Selection & Storage

How to choose:

  • ✓Look for vibrant, deep green leaves without any yellowing.
  • ✓Select crisp and firm leaves, avoiding wilted or limp greens.
  • ✓Check for freshness by smelling; they should have a fresh, earthy aroma.
  • ✓Avoid any signs of damage or pests on the leaves.
Storage
Store in a perforated plastic bag in the crisper drawer of the refrigerator at a temperature of 0-4°C.
Shelf life
Storage duration: 5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️People on blood-thinning medications should consult a doctor due to vitamin K content.
  • ⚠️Individuals with certain thyroid conditions should limit intake of cruciferous vegetables.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber content.
  • ⚠️Cooking mustard greens may reduce some of their nutrient content.

Frequently Asked Questions

How many calories does Mustard greens, raw have?

Mustard greens contain approximately 27 calories per 100 grams. This makes them a low-calorie food choice, ideal for those looking to maintain or lose weight while still obtaining essential nutrients.

Is Mustard greens, raw healthy?

Yes, mustard greens are very healthy. They are rich in vitamins A, C, and K, and provide a good source of minerals like calcium and iron. Their high fiber content aids in digestion, and they are low in calories, making them an excellent addition to a balanced diet.

How should Mustard greens, raw be stored?

Mustard greens should be stored in a perforated plastic bag in the crisper drawer of your refrigerator. They remain fresh for about 5-7 days. For longer storage, they can be blanched and frozen for up to 3 months.

What are the benefits of eating Mustard greens, raw?

Eating raw mustard greens provides numerous health benefits, including a high intake of vitamins A, C, and K, which support immune function, skin health, and bone health. They also contain antioxidants that help reduce inflammation and may lower the risk of chronic diseases.

How much Mustard greens, raw can I eat per day?

A recommended serving size is about 150 grams or one medium cup of raw mustard greens, which can be consumed 2-3 times per week as part of a balanced diet.

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