USDA reference food · Vegetables and Vegetable Products
Mustard greens, frozen, unprepared
1 cup, chopped of mustard greens, frozen, unprepared (146 g) has 30 calories, 4g of protein, 0g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 169258). It is one of 12 USDA descriptions of mustard greens.
FoodData Central 169258, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.5g
- more than 27% of 8,218 USDA reference foods
- Calories per 100 g
- 20
- more than 3% of reference foods
- Fiber per 100 g
- 3.3g
- more than 82% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169258); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Folate201 µg DFE in 1 cup, chopped (146 g), 50% of the Daily Value
- Vitamin A377 µg RAE in 1 cup, chopped (146 g), 42% of the Daily Value
- Vitamin C37 mg in 1 cup, chopped (146 g), 41% of the Daily Value
- Manganese0.5 mg in 1 cup, chopped (146 g), 22% of the Daily Value
- Vitamin B60.2 mg in 1 cup, chopped (146 g), 11% of the Daily Value
- Copper0.1 mg in 1 cup, chopped (146 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 169258), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 52% carbohydrate, 9% fat and 38% 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 | 20.0 | 3% |
| Protein | 2.49 g | 27% |
| Total fat | 0.27 g | 16% |
| Carbohydrate | 3.41 g | 39% |
| Fiber | 3.30 g | 82% |
| Sodium | 29.0 mg | 25% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (68)
The portion is 1 cup, chopped (146 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.64 g | 2.49 g | 7% |
| Total lipid (fat) | 0.39 g | 0.27 g | 1% |
| Carbohydrate, by difference | 4.98 g | 3.41 g | 2% |
| Ash | 0.92 g | 0.63 g | |
| Energy | 29.2 kcal | 20.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 136 g | 93.2 g | |
| Fiber, total dietary | 4.82 g | 3.30 g | 17% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.020 g | 0.014 g | 0% |
| Fatty acids, total monounsaturated | 0.18 g | 0.12 g | |
| Fatty acids, total polyunsaturated | 0.074 g | 0.051 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 169 mg | 116 mg | 13% |
| Iron, Fe | 1.88 mg | 1.29 mg | 10% |
| Magnesium, Mg | 21.9 mg | 15.0 mg | 5% |
| Phosphorus, P | 43.8 mg | 30.0 mg | 4% |
| Potassium, K | 248 mg | 170 mg | 5% |
| Sodium, Na | 42.3 mg | 29.0 mg | 2% |
| Zinc, Zn | 0.34 mg | 0.23 mg | 3% |
| Copper, Cu | 0.098 mg | 0.067 mg | 11% |
| Manganese, Mn | 0.49 mg | 0.34 mg | 22% |
| Selenium, Se | 1.02 µg | 0.70 µg | 2% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 377 µg | 258 µg | 42% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 36.9 mg | 25.3 mg | 41% |
| Thiamin | 0.070 mg | 0.048 mg | 6% |
| Riboflavin | 0.089 mg | 0.061 mg | 7% |
| Niacin | 0.46 mg | 0.31 mg | 3% |
| Pantothenic acid | 0.028 mg | 0.019 mg | |
| Vitamin B-6 | 0.19 mg | 0.13 mg | 11% |
| Folate, total | 201 µg | 138 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 201 µg | 138 µg | |
| Folate, DFE | 201 µg | 138 µg | 50% |
Amino acids (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.039 g | 0.027 g | |
| Threonine | 0.096 g | 0.066 g | |
| Isoleucine | 0.13 g | 0.091 g | |
| Leucine | 0.11 g | 0.076 g | |
| Lysine | 0.16 g | 0.11 g | |
| Methionine | 0.034 g | 0.023 g | |
| Cystine | 0.054 g | 0.037 g | |
| Phenylalanine | 0.096 g | 0.066 g | |
| Tyrosine | 0.19 g | 0.13 g | |
| Valine | 0.14 g | 0.097 g | |
| Arginine | 0.26 g | 0.18 g | |
| Histidine | 0.066 g | 0.045 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.0088 g | 0.0060 g | |
| SFA 18:0 | 0.0029 g | 0.0020 g | |
| MUFA 18:1 | 0.029 g | 0.020 g | |
| PUFA 18:2 | 0.039 g | 0.027 g | |
| PUFA 18:3 | 0.035 g | 0.024 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0015 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.038 g | 0.026 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.11 g | 0.077 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169258: 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.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 82% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
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