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Mustard spinach, (tendergreen), cooked - nutritional information
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Mustard spinach, (tendergreen), cooked

🔥 16 Calories
💪 1.7g Protein
⚡ 2.8g Carbohydrates
🥑 0.2g Fat

At a glance

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

Category
Vegetables
Mustard spinach, (tendergreen), cooked
Energy density
Light
16 kcal per 100g
Macro energy profile
Carb-led
34% Protein · 57% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 0.4
Notable signals
Very high in vitamin AVery high in vitamin CLow in fatLow in sugarUSDA data

Nutritional Information

16
kcal/100g
Protein
1.7g
Carbohydrates
2.8g
Fat
0.2g
Glycemic Index:
15

About Mustard spinach, (tendergreen), cooked

Mustard spinach, commonly known as tendergreen, is a leafy green vegetable that is a member of the Brassica family, which includes other leafy greens and vegetables such as cabbage and kale. Originating from East Asia, mustard spinach has become popular worldwide due to its unique flavor, which combines the peppery taste of mustard with the mildness of spinach. This vegetable is often used in various culinary dishes, particularly in Asian cuisines, where it can be stir-fried, steamed, or added to soups.

Nutritionally, cooked mustard spinach is low in calories, providing only 16 calories per 100 grams, making it an excellent option for those on a calorie-restricted diet. It is rich in vitamins and minerals, particularly vitamin K, vitamin A, and iron, supporting various bodily functions, including bone health and immune system support. The low fat content and high fiber make it a heart-healthy choice that can aid in digestion and help maintain stable energy levels throughout the day. Its versatility allows it to be incorporated into salads, side dishes, or as a nutritious topping for grains and proteins.

Health Benefits

Enhances digestion due to its high fiber content.
Supports bone health with significant amounts of vitamin K.
Boosts immunity with antioxidants and vitamins A and C.
Aids in maintaining healthy skin due to its rich nutrient profile.
May reduce the risk of chronic diseases due to anti-inflammatory properties.
Contributes to eye health because of its beta-carotene content.
Helps in muscle repair due to its protein content.
Promotes heart health with low calories and fat.
Contains iron, which is essential for oxygen transport in the blood.
Supports weight management as a low-calorie, nutrient-dense food.

Recommended Food Pairings

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Garlic - enhances flavor and provides additional health benefits.
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Tofu - a great source of protein for a balanced meal.
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Quinoa - offers a complete protein source and complements the dish nutritionally.
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Ginger - adds a zesty flavor and aids digestion.
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Sesame seeds - provide healthy fats and a crunchy texture.

How to Consume

Serving size
150g, approximately 1 medium cup cooked.
Frequency
2-3 times per week.
  • •Steam mustard spinach lightly to retain nutrients.
  • •Add to stir-fries for a nutritious boost.
  • •Incorporate into soups for added flavor and nutrition.
  • •Blend into smoothies for a healthful green addition.
  • •Use as a base for salads combined with other vegetables.

Selection & Storage

How to choose:

  • ✓Select vibrant, dark green leaves without yellowing or wilting.
  • ✓Choose leaves that are firm, not limp or slimy.
  • ✓Avoid any signs of browning or decay on the stems.
  • ✓Opt for fresh produce from local markets for optimal flavor.
Storage
Store in a cool, dry place or refrigerate in a vegetable crisper, ideally at 0-4°C with high humidity.
Shelf life
5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals on anticoagulants should monitor vitamin K intake.
  • ⚠️People with a history of oxalate kidney stones may need to limit intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Cooking may reduce some nutrient contents; consider raw consumption for maximum benefit.

Frequently Asked Questions

How many calories does Mustard spinach, (tendergreen), cooked have?

Mustard spinach, when cooked, contains approximately 16 calories per 100 grams, making it a very low-calorie vegetable that fits well into various dietary plans.

Is Mustard spinach, (tendergreen), cooked healthy?

Yes, mustard spinach is very healthy due to its rich nutrient profile, including high levels of vitamins A, C, and K, along with iron and fiber, supporting overall health and wellness.

How should Mustard spinach, (tendergreen), cooked be stored?

Store cooked mustard spinach in an airtight container in the refrigerator, where it can last for about 3-5 days. For longer storage, consider freezing it.

What are the benefits of eating Mustard spinach, (tendergreen), cooked?

Eating mustard spinach cooked can enhance digestion, support bone health, provide antioxidants for immune support, and contribute to overall nutritional intake while being low in calories and fat.

How much Mustard spinach, (tendergreen), cooked can I eat per day?

A recommended daily portion of mustard spinach cooked is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet.

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