Food · Vegetables and Vegetable Products
Mustard greens nutrition facts
A typical portion of mustard greens (1 cup, chopped; 56 g, raw (SR Legacy)) has 15 calories and 2g of protein (USDA FoodData Central). USDA lists 12 descriptions of it: per 100 g they range from 19 calories (frozen, cooked, boiled, drained, without salt) to 53 (nS as to form, cooked).
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 for Mustard greens, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.9g
- more than 29% of 8,218 USDA reference foods
- Calories per 100 g
- 27
- more than 6% of reference foods
- Sodium per 100 g
- 20mg
- more than 22% of reference foods
1 cup, chopped weighs 56 g in USDA's record for Mustard greens, raw (FDC 169256); across 5 records of mustard greens USDA weighs it at 56 to 150 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 55% carbohydrate, 11% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169256), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of mustard greens USDA describes
NS as to form has the most calories per 100 g (53); the fewest: Frozen, cooked, boiled, drained… (19)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Mustard greens, raw (SR Legacy)Same values: Mustard greens, raw | 27 | 2.9 g | 0.4 g | 20 mg |
| Mustard greens, fresh, cooked, no added fat | 29 | 3.1 g | 0.5 g | 146 mg |
| Mustard greens, NS as to form, cookedSame values: Mustard greens, fresh, cooked, fat added | 53 | 3 g | 3.2 g | 151 mg |
| Mustard greens, cooked, boiled, drained, without salt | 26 | 2.6 g | 0.5 g | 9 mg |
| Mustard greens, cooked, boiled, drained, with salt | 26 | 2.6 g | 0.5 g | 252 mg |
| Mustard greens, frozen, unprepared | 20 | 2.5 g | 0.3 g | 29 mg |
| Mustard greens, frozen, cooked, boiled, drained, without salt | 19 | 2.3 g | 0.3 g | 25 mg |
| Mustard greens, frozen, cooked, boiled, drained, with salt | 19 | 2.3 g | 0.3 g | 261 mg |
| Mustard greens, frozen, cooked, no added fat | 19 | 2.3 g | 0.3 g | 141 mg |
| Mustard greens, frozen, cooked, fat added | 41 | 2.2 g | 2.8 g | 145 mg |
Every nutrient in this record (68)
The portion is 1 cup, chopped (56 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.60 g | 2.86 g | 3% |
| Total lipid (fat) | 0.24 g | 0.42 g | 0% |
| Carbohydrate, by difference | 2.62 g | 4.67 g | 1% |
| Ash | 0.76 g | 1.36 g | |
| Energy | 15.1 kcal | 27.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 50.8 g | 90.7 g | |
| Total Sugars | 0.74 g | 1.32 g | |
| Fiber, total dietary | 1.79 g | 3.20 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.0056 g | 0.010 g | 0% |
| Fatty acids, total monounsaturated | 0.052 g | 0.092 g | |
| Fatty acids, total polyunsaturated | 0.021 g | 0.038 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 64.4 mg | 115 mg | 5% |
| Iron, Fe | 0.92 mg | 1.64 mg | 5% |
| Magnesium, Mg | 17.9 mg | 32.0 mg | 4% |
| Phosphorus, P | 32.5 mg | 58.0 mg | 3% |
| Potassium, K | 215 mg | 384 mg | 5% |
| Sodium, Na | 11.2 mg | 20.0 mg | 0% |
| Zinc, Zn | 0.14 mg | 0.25 mg | 1% |
| Copper, Cu | 0.092 mg | 0.17 mg | 10% |
| Selenium, Se | 0.50 µg | 0.90 µg | 1% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 84.6 µg | 151 µg | 9% |
| Carotene, beta | 1,002 µg | 1,790 µg | |
| Carotene, alpha | 5.60 µg | 10.0 µg | |
| Vitamin E (alpha-tocopherol) | 1.13 mg | 2.01 mg | 8% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 22.4 µg | 40.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2,089 µg | 3,730 µg | |
| Vitamin C, total ascorbic acid | 39.2 mg | 70.0 mg | 44% |
| Thiamin | 0.045 mg | 0.080 mg | 4% |
| Riboflavin | 0.062 mg | 0.11 mg | 5% |
| Niacin | 0.45 mg | 0.80 mg | 3% |
| Pantothenic acid | 0.12 mg | 0.21 mg | |
| Vitamin B-6 | 0.10 mg | 0.18 mg | 6% |
| Folate, total | 6.72 µg | 12.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 0.28 mg | 0.50 mg | 0% |
| Vitamin K (phylloquinone) | 144 µg | 258 µg | 120% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 6.72 µg | 12.0 µg | |
| Folate, DFE | 6.72 µg | 12.0 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
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 | 0.0028 g | 0.0050 g | |
| SFA 18:0 | 0.0011 g | 0.0020 g | |
| MUFA 18:1 | 0.0084 g | 0.015 g | |
| PUFA 18:2 | 0.011 g | 0.020 g | |
| PUFA 18:3 | 0.010 g | 0.018 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.011 g | 0.019 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.032 g | 0.058 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169256: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in mustard greens?
15 in 1 cup, chopped (56 g) of raw (SR Legacy); 19 to 53 per 100 g across USDA's descriptions.
How much protein is in mustard greens?
2g in 1 cup, chopped; 2.9 g per 100 g.
How much sodium is in mustard greens?
10mg in 1 cup, chopped; 20 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov