Calories in Mustard greens, frozen, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Mustard greens, frozen, cooked, boiled, drained, with salt contains 19 kcal per 100 g. A typical serving of 1 cup, chopped or diced (150 g) provides about 29 kcal.
Roughly 52% of its calories come from carbohydrates, with 38% from protein and 9% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 279% of the Daily Value for Vitamin K, 39% of the Daily Value for Vitamin A and 18% of the Daily Value for Folate (B9).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 19 kcal | |
| Total fat ? | 0.25 g | 0.3% |
| Saturated fat ? | 0.013 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 261 mg | 11% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber ? | 2.8 g | 10% |
| Total sugars M | 0.32 g | |
| Protein ? | 2.3 g | 5% |
| Vitamin A C | 354 µg | 39% |
| Vitamin C ? | 13.8 mg | 15% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.4 mg | 9% |
| Vitamin K I | 335 µg | 279% |
| Thiamin (B1) ? | 0.04 mg | 3% |
| Riboflavin (B2) ? | 0.053 mg | 4% |
| Niacin (B3) ? | 0.26 mg | 2% |
| Pantothenic acid (B5) ? | 0.016 mg | 0.3% |
| Vitamin B6 ? | 0.11 mg | 6% |
| Folate (B9) C | 70 µg | 18% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 0.3 mg | 0.1% |
| Calcium ? | 101 mg | 8% |
| Iron ? | 1.1 mg | 6% |
| Magnesium ? | 13 mg | 3% |
| Phosphorus ? | 24 mg | 2% |
| Potassium ? | 139 mg | 3% |
| Zinc ? | 0.2 mg | 2% |
| Copper ? | 0.058 mg | 6% |
| Manganese ? | 0.29 mg | 13% |
| Selenium I | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 38%
- Carbohydrates 52%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.3 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.8 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.32 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.25 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.013 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium261 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal11.9 gprotein density, useful for comparing foods with different calorie levels
- Water93.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.11 g |
|---|---|
| Polyunsaturated fat ? | 0.047 g |
Amino acids (12)
| Tryptophan ? | 0.025 g |
|---|---|
| Threonine ? | 0.06 g |
| Isoleucine ? | 0.083 g |
| Leucine ? | 0.07 g |
| Lysine ? | 0.1 g |
| Methionine ? | 0.021 g |
| Cystine ? | 0.034 g |
| Phenylalanine ? | 0.06 g |
| Tyrosine ? | 0.12 g |
| Valine ? | 0.088 g |
| Arginine ? | 0.17 g |
| Histidine ? | 0.041 g |
Individual fatty acids (9)
| Linoleic acid (omega-6, 18:2) ? | 0.024 g |
|---|---|
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.006 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.018 g |
| PUFA 18:3 ? | 0.022 g |
| MUFA 16:1 ? | 0.001 g |
| MUFA 20:1 ? | 0.023 g |
| MUFA 22:1 ? | 0.071 g |
Carotenoids (7)
| Beta-carotene I | 4,246 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 6,672 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (9)
| Water ? | 93.8 g |
|---|---|
| Ash ? | 0.57 g |
| Energy C | 78 kJ |
| Vitamin A, IU C | 7,076 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 70 µg |
| Betaine I | 0.2 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Mustard greens
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mustard greens, raw Raw | 27 | 2.9 g | 4.7 g | 0.42 g |
| Mustard greens, cooked, boiled, drained, without salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Mustard greens, frozen, unprepared Frozen | 20 | 2.5 g | 3.4 g | 0.27 g |
| Mustard greens, frozen, cooked, boiled, drained, without salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, cooked, boiled, drained, with salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Mustard greens, fresh, cooked, no added fat Cooked | 29 | 3.1 g | 5 g | 0.45 g |
| Mustard greens, frozen, cooked, no added fat Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, NS as to form, cooked Cooked | 53 | 3 g | 4.9 g | 3.2 g |
| Mustard greens, fresh, cooked, fat added Cooked | 53 | 3 g | 4.9 g | 3.2 g |
| Mustard greens, frozen, cooked, fat added Cooked | 41 | 2.2 g | 3 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin leaves, cooked, boiled, drained, without salt Cooked | 21 | 2.7 g | 3.4 g | 0.22 g |
| Pumpkin leaves, cooked, boiled, drained, with salt Cooked | 21 | 2.7 g | 3.4 g | 0.22 g |
| Cauliflower, frozen, cooked, boiled, drained, with salt Cooked | 17 | 1.6 g | 3.2 g | 0.22 g |
| Dock, cooked, boiled, drained, without salt Cooked | 20 | 1.8 g | 2.9 g | 0.64 g |
| Spinach, canned, cooked, no added fat Cooked | 23 | 2.8 g | 3.4 g | 0.5 g |
| Spinach, cooked, boiled, drained, without salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, cooked, boiled, drained, with salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Cauliflower, frozen, cooked, boiled, drained, without salt Cooked | 19 | 1.6 g | 3.8 g | 0.22 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked mustard greens?
100 g of cooked mustard greens has 19 kcal. 1 cup, chopped or diced (150 g): about 29 kcal. 1 package, 10 oz yields (212 g): about 40 kcal.
How much protein is in cooked mustard greens?
Cooked mustard greens contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 3.4 g in 1 cup, chopped or diced (150 g). About 38% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked mustard greens?
Cooked mustard greens has 3.1 g of total carbohydrates per 100 g, including 2.8 g of fiber and 0.32 g of sugars.
How much fat is in cooked mustard greens?
Cooked mustard greens contains 0.25 g of fat per 100 g, of which 0.013 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does cooked mustard greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (279% DV), Vitamin A (39% DV), Folate (B9) (18% DV), Vitamin C (15% DV) and manganese (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked mustard greens?
100 g contains 261 mg of sodium, 11% of the 2,300 mg Daily Value.
Does mustard greens have the same nutrition cooked and raw?
No. Per 100 g, mustard greens, frozen, cooked, boiled, drained, with salt has 19 kcal, while mustard greens, raw has 27 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170504. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.