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mustard spinach raw
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Mustard spinach, (tendergreen), raw

🔥 22 Calories
💪 2.2g Protein
⚡ 3.9g Carbohydrates
🥑 0.3g Fat

At a glance

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

Category
Vegetables
Mustard spinach, (tendergreen), raw
Energy density
Light
22 kcal per 100g
Macro energy profile
Carb-led
32% Protein · 58% Carbohydrates · 10% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin AVery high in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

22
kcal/100g
Protein
2.2g
Carbohydrates
3.9g
Fat
0.3g

About Mustard spinach, (tendergreen), raw

Mustard spinach, also known as tendergreen, is a leafy green vegetable that belongs to the Brassica family, which includes other cruciferous vegetables like broccoli and kale. This plant native to Asia is cherished for its peppery flavor and tender leaves, making it a popular choice in salads, stir-fries, and as a garnish. Mustard spinach is particularly valued in Asian cuisines, where it is often used fresh or lightly cooked to enhance dishes with its unique taste and vibrant color. Nutritionally, mustard spinach is a low-calorie food, providing only 22 calories per 100g. It is rich in vitamins A, C, and K, and offers a good source of minerals, including iron and calcium. The leaves are also high in dietary fiber, promoting digestive health. Mustard spinach can be incorporated into various dishes, making it a versatile ingredient for those seeking to enhance their diet with nutrient-dense greens.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
Supports eye health due to high levels of vitamin A.
Promotes healthy digestion due to its fiber content.
May help in weight management as a low-calorie food.
Contributes to bone health with vitamin K and calcium.
Aids in immune function thanks to vitamins C and A.
May help reduce the risk of chronic diseases through anti-inflammatory properties.
Supports heart health due to low sodium and saturated fat content.
Contains compounds that may have anti-cancer effects.
Enhances skin health with vitamins and hydration.

Recommended Food Pairings

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Mustard spinach pairs well with garlic, enhancing its flavor while providing health benefits.
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Combining mustard spinach with citrus fruits like oranges can boost iron absorption.
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Adding nuts, such as walnuts, adds healthy fats and a crunch to salads with mustard spinach.
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Pairing with whole grains like quinoa can create a balanced meal rich in protein and fiber.
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Mixing mustard spinach into smoothies with bananas can provide a nutritious and energizing drink.

How to Consume

Serving size
Recommended serving is 100g, approximately 2 cups of raw leaves.
Frequency
Recommended frequency is 3-4 times per week.
  • •Use fresh mustard spinach in salads for a peppery taste.
  • •Lightly steam or sauté mustard spinach to preserve nutrients.
  • •Add mustard spinach to soups for added flavor and nutrition.
  • •Blend into smoothies for a nutritious boost.
  • •Use as a wrap for sandwiches as a low-carb alternative.

Selection & Storage

How to choose:

  • ✓Select vibrant green leaves that are free from browning or wilting.
  • ✓Check for firmness; the leaves should be crisp and not limp.
  • ✓Avoid mustard spinach with yellowing leaves, as this may indicate age.
  • ✓Look for fresh stems that are not dried out or discolored.
Storage
Store in a cool, dry place or in the refrigerator at around 1-4°C with high humidity to maintain freshness.
Shelf life
Fresh mustard spinach lasts 5-7 days refrigerated, but can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues should consult a doctor, as mustard greens can interfere with iodine absorption.
  • ⚠️Those on blood thinners should monitor vitamin K intake as it can affect clotting.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Cooking mustard spinach reduces oxalate levels, which can inhibit calcium absorption.

Frequently Asked Questions

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

Mustard spinach, raw, contains approximately 22 calories per 100 grams, making it a low-calorie food ideal for those looking to manage their weight.

Is Mustard spinach, (tendergreen), raw healthy?

Yes, mustard spinach is very healthy as it is rich in essential vitamins, minerals, and antioxidants, contributing to overall health and wellness.

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

Store mustard spinach in the refrigerator in a perforated plastic bag or wrapped in a damp paper towel to maintain freshness for about 5-7 days.

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

Eating mustard spinach provides numerous health benefits, including improved digestion, enhanced immune function, and a rich source of vitamins and minerals that support overall health.

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

A serving of about 100 grams, or approximately 2 cups of raw mustard spinach, is recommended, and it can be consumed 3-4 times a week for optimal health benefits.

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