Food · Vegetables and Vegetable Products
Mustard spinach nutrition facts
A typical portion of mustard spinach (1 cup, chopped; 150 g, (tendergreen), raw) has 35 calories and 3g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 16 calories (cooked, boiled, drained, without salt) to 22 (raw).
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 spinach, (tendergreen), raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.2g
- more than 25% of 8,218 USDA reference foods
- Calories per 100 g
- 22
- more than 4% of reference foods
- Sodium per 100 g
- 21mg
- more than 23% of reference foods
1 cup, chopped weighs 150 g in USDA's record for Mustard spinach, (tendergreen), raw (FDC 168438); across 3 records of mustard spinach USDA weighs it at 150 to 180 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 58% carbohydrate, 10% fat and 32% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C195 mg in 1 cup, chopped (150 g), 217% of the Daily Value
- Vitamin A743 µg RAE in 1 cup, chopped (150 g), 83% of the Daily Value
- Folate239 µg DFE in 1 cup, chopped (150 g), 60% of the Daily Value
- Manganese0.6 mg in 1 cup, chopped (150 g), 27% of the Daily Value
- Vitamin B60.2 mg in 1 cup, chopped (150 g), 14% of the Daily Value
- Copper0.1 mg in 1 cup, chopped (150 g), 13% of the Daily Value
- Riboflavin0.1 mg in 1 cup, chopped (150 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168438), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of mustard spinach USDA describes
(tendergreen), raw has the most calories per 100 g (22); the fewest: (tendergreen)… (FDC 168439) (16)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Mustard spinach, (tendergreen), raw | 22 | 2.2 g | 0.3 g | 21 mg |
| Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | 16 | 1.7 g | 0.2 g | 14 mg |
| Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | 16 | 1.7 g | 0.2 g | 250 mg |
Every nutrient in this record (56)
The portion is 1 cup, chopped (150 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.30 g | 2.20 g | 7% |
| Total lipid (fat) | 0.45 g | 0.30 g | 1% |
| Carbohydrate, by difference | 5.85 g | 3.90 g | 2% |
| Ash | 2.10 g | 1.40 g | |
| Energy | 33.0 kcal | 22.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 138 g | 92.2 g | |
| Fiber, total dietary | 4.20 g | 2.80 g | 15% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.022 g | 0.015 g | 0% |
| Fatty acids, total monounsaturated | 0.21 g | 0.14 g | |
| Fatty acids, total polyunsaturated | 0.086 g | 0.057 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 315 mg | 210 mg | 24% |
| Iron, Fe | 2.25 mg | 1.50 mg | 13% |
| Magnesium, Mg | 16.5 mg | 11.0 mg | 4% |
| Phosphorus, P | 42.0 mg | 28.0 mg | 3% |
| Potassium, K | 674 mg | 449 mg | 14% |
| Sodium, Na | 31.5 mg | 21.0 mg | 1% |
| Zinc, Zn | 0.26 mg | 0.17 mg | 2% |
| Copper, Cu | 0.11 mg | 0.075 mg | 13% |
| Manganese, Mn | 0.61 mg | 0.41 mg | 27% |
| Selenium, Se | 1.20 µg | 0.80 µg | 2% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 743 µg | 495 µg | 83% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 195 mg | 130 mg | 217% |
| Thiamin | 0.10 mg | 0.068 mg | 9% |
| Riboflavin | 0.14 mg | 0.093 mg | 11% |
| Niacin | 1.02 mg | 0.68 mg | 6% |
| Pantothenic acid | 0.27 mg | 0.18 mg | |
| Vitamin B-6 | 0.23 mg | 0.15 mg | 14% |
| Folate, total | 239 µg | 159 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 239 µg | 159 µg | |
| Folate, DFE | 239 µg | 159 µg | 60% |
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 | 0.011 g | 0.0070 g | |
| SFA 18:0 | 0.0045 g | 0.0030 g | |
| MUFA 18:1 | 0.033 g | 0.022 g | |
| PUFA 18:2 | 0.045 g | 0.030 g | |
| PUFA 18:3 | 0.041 g | 0.027 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 | 0.042 g | 0.028 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.13 g | 0.087 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168438: 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 spinach?
35 in 1 cup, chopped (150 g) of (tendergreen), raw; 16 to 22 per 100 g across USDA's descriptions.
How much protein is in mustard spinach?
3g in 1 cup, chopped; 2.2 g per 100 g.
How much sodium is in mustard spinach?
30mg in 1 cup, chopped; 21 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