USDA reference food

Mustard greens, fresh, cooked, fat added

1 cup of mustard greens, fresh, cooked, fat added (150 g) has 80 calories, 4g of protein, 5g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709610). It is one of 12 USDA descriptions of mustard greens.

FoodData Central 2709610, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (150g)

AmountPortion

Amount per serving

Calories80

% Daily Value*

Total Fat 5g6%

Saturated Fat 1g5%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 230mg10%

Total Carbohydrate 7g3%

Dietary Fiber 5g18%

Total Sugars 2g

Includes Added Sugars not declared

Protein 4g9%

Vitamin D 0mcg0%

Calcium 180mg14%

Iron 2.6mg14%

Potassium 600mg13%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 3g; more than 30% of 8,218 USDA reference foods
Calories per 100 g: 53; more than 15% of reference foods
Fiber per 100 g: 3.3g; more than 82% of reference foods

What a portion gives you

Fiber 5g18%

Protein 4g9%

Potassium 600mg13%

Calcium 180mg14%

Iron 2.6mg14%

Sodium 230mg10%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709610); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K405 µg in 1 cup (150 g), 338% of the Daily Value
Vitamin C77 mg in 1 cup (150 g), 85% of the Daily Value
Copper0.3 mg in 1 cup (150 g), 29% of the Daily Value
Vitamin A243 µg RAE in 1 cup (150 g), 27% of the Daily Value
Vitamin E3.8 mg in 1 cup (150 g), 25% of the Daily Value
Vitamin B60.3 mg in 1 cup (150 g), 17% of the Daily Value
Riboflavin0.2 mg in 1 cup (150 g), 13% of the Daily Value
Magnesium50 mg in 1 cup (150 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2709610), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 32% carbohydrate, 48% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	53.0	15%
Protein	2.99 g	30%
Total fat	3.18 g	41%
Carbohydrate	4.87 g	44%
Fiber	3.30 g	82%
Total sugars	1.38 g	50%
Sodium	151 mg	63%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (150 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.49 g	2.99 g	9%
Total lipid (fat)	4.77 g	3.18 g	6%
Carbohydrate, by difference	7.30 g	4.87 g	3%
Energy	79.5 kcal	53.0 kcal
Alcohol, ethyl	0 g	0 g
Water	131 g	87.2 g
Total Sugars	2.07 g	1.38 g
Fiber, total dietary	4.95 g	3.30 g	18%
Cholesterol	3.00 mg	2.00 mg	1%
Fatty acids, total saturated	1.09 g	0.73 g	5%
Fatty acids, total monounsaturated	1.60 g	1.07 g
Fatty acids, total polyunsaturated	1.24 g	0.82 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	180 mg	120 mg	14%
Iron, Fe	2.56 mg	1.71 mg	14%
Magnesium, Mg	49.5 mg	33.0 mg	12%
Phosphorus, P	91.5 mg	61.0 mg	7%
Potassium, K	600 mg	400 mg	13%
Sodium, Na	227 mg	151 mg	10%
Zinc, Zn	0.39 mg	0.26 mg	4%
Copper, Cu	0.26 mg	0.17 mg	29%
Selenium, Se	1.35 µg	0.90 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	18.0 µg	12.0 µg
Vitamin A, RAE	243 µg	162 µg	27%
Carotene, beta	2,663 µg	1,775 µg
Carotene, alpha	15.0 µg	10.0 µg
Vitamin E (alpha-tocopherol)	3.75 mg	2.50 mg	25%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	60.0 µg	40.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	5,532 µg	3,688 µg
Vitamin C, total ascorbic acid	76.5 mg	51.0 mg	85%
Thiamin	0.11 mg	0.075 mg	9%
Riboflavin	0.16 mg	0.11 mg	13%
Niacin	1.19 mg	0.79 mg	7%
Vitamin B-6	0.29 mg	0.20 mg	17%
Folate, total	13.5 µg	9.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	1.20 mg	0.80 mg	0%
Vitamin K (phylloquinone)	405 µg	270 µg	338%
Folic acid	0 µg	0 µg
Folate, food	13.5 µg	9.00 µg
Folate, DFE	13.5 µg	9.00 µg	3%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.029 g	0.019 g
SFA 6:0	0.021 g	0.014 g
SFA 8:0	0.012 g	0.0080 g
SFA 10:0	0.027 g	0.018 g
SFA 12:0	0.033 g	0.022 g
SFA 14:0	0.10 g	0.069 g
SFA 16:0	0.60 g	0.40 g
SFA 18:0	0.22 g	0.15 g
MUFA 18:1	1.43 g	0.95 g
PUFA 18:2	1.08 g	0.72 g
PUFA 18:3	0.16 g	0.11 g
PUFA 20:4	0.0015 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.022 g	0.015 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.050 g	0.033 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.090 g	0.060 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709610: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat mustard greens

USDA lists 12 preparations of mustard greens. The mustard greens page puts them side by side, per 100 g and per portion.

Compare every mustard greens preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov