How many calories are in cooked mustard greens?

100 g of cooked mustard greens has 41 kcal. 1 cup (170 g): about 70 kcal.

How much protein is in cooked mustard greens?

Cooked mustard greens contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 3.8 g in 1 cup (170 g). About 19% of its calories come from protein. Compared with other other dark green vegetables, that is in the lowest quarter (median 2.9 g).

How many carbs are in cooked mustard greens?

Cooked mustard greens has 3 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.32 g of sugars.

How much fat is in cooked mustard greens?

Cooked mustard greens contains 2.8 g of fat per 100 g, of which 0.68 g is saturated (3% 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 (272% DV), Vitamin A (39% DV), Folate (B9) (17% DV), Vitamin C (15% DV) and Vitamin E (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked mustard greens?

100 g contains 145 mg of sodium, 6% 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, fat added has 41 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Mustard greens, frozen, cooked, fat added

Generic food Cooked Vegetables

Mustard greens, frozen, cooked, fat added contains 41 kcal per 100 g. A typical serving of 1 cup (170 g) provides about 70 kcal.

Roughly 55% of its calories come from fat, with 26% from carbohydrates and 19% from protein (estimated with general energy factors).

That is less energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.

100 g provides 272% of the Daily Value for Vitamin K, 39% of the Daily Value for Vitamin A and 17% 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 the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.

41kcal per 100 g

2.2 gprotein

3 gcarbohydrates

2.8 gfat

70kcal in 1 cup (170 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	41 kcal
Total fat C	2.8 g	4%
Saturated fat C	0.68 g	3%
Cholesterol C	2 mg	0.7%
Sodium C	145 mg	6%
Total carbohydrates C	3 g	1%
Dietary fiber C	2.7 g	10%
Total sugars C	0.32 g
Protein C	2.2 g	4%
Vitamin A C	354 µg	39%
Vitamin C C	13.4 mg	15%
Vitamin D C	0 µg	0%
Vitamin E C	1.7 mg	11%
Vitamin K C	326 µg	272%
Thiamin (B1) C	0.039 mg	3%
Riboflavin (B2) C	0.051 mg	4%
Niacin (B3) C	0.25 mg	2%
Vitamin B6 C	0.12 mg	7%
Folate (B9) C	68 µg	17%
Vitamin B12 C	0 µg	0%
Choline C	0.5 mg	0.1%
Calcium C	98 mg	8%
Iron C	1.1 mg	6%
Magnesium C	13 mg	3%
Phosphorus C	24 mg	2%
Potassium C	135 mg	3%
Zinc C	0.19 mg	2%
Copper C	0.056 mg	6%
Selenium C	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 19%
Carbohydrates 26%
Fat 55%

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

Protein2.2 gin the lowest quarter of other dark green vegetables (median 2.9 g)
Fiber2.7 gbelow the median for other dark green vegetables (median 3.3 g)
Sugars0.32 gin the lowest quarter of other dark green vegetables (median 0.74 g)
Fat2.8 gbelow the median for other dark green vegetables (median 2.9 g)
Saturated fat0.68 gbelow the median for other dark green vegetables (median 0.73 g)
Sodium145 mgbelow the median for other dark green vegetables (median 149 mg)
Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
Water91.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	1 g
Polyunsaturated fat C	0.78 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) C	0 g
DHA (omega-3, 22:6 n-3) C	0 g
Linoleic acid (omega-6, 18:2) C	0.67 g
SFA 4:0 C	0.018 g
SFA 6:0 C	0.013 g
SFA 8:0 C	0.007 g
SFA 10:0 C	0.017 g
SFA 12:0 C	0.02 g
SFA 14:0 C	0.064 g
SFA 16:0 C	0.37 g
SFA 18:0 C	0.14 g
MUFA 18:1 C	0.89 g
PUFA 18:3 C	0.1 g
PUFA 20:4 C	0.001 g
MUFA 16:1 C	0.015 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.034 g
MUFA 22:1 C	0.069 g
PUFA 22:5 n-3 (DPA) C	0 g

Carotenoids (6)

Beta-carotene C	4,120 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	6,460 µg
Retinol C	11 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg

Other components (8)

Water C	91.1 g
Alcohol C	0 g
Caffeine C	0 mg
Theobromine C	0 mg
Folic acid C	0 µg
Folate, food C	68 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	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, frozen, cooked, boiled, drained, with salt Cooked	19	2.3 g	3.1 g	0.25 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Spinach, canned, cooked with butter or margarine Cooked	42	2.7 g	3.3 g	2.7 g
Spinach, canned, cooked, fat added, NS as to fat type Cooked	45	2.7 g	3.3 g	3 g
Cauliflower, frozen, cooked, fat added, NS as to fat type Cooked	41	1.6 g	3.6 g	2.8 g
Cauliflower, frozen, cooked with oil Cooked	45	1.6 g	3.6 g	3.1 g
Cauliflower, frozen, cooked with butter or margarine Cooked	38	1.6 g	3.6 g	2.4 g
Escarole, cooked Cooked	37	1.1 g	3 g	2.7 g
Spinach, canned, cooked with oil Cooked	49	2.7 g	3.3 g	3.4 g
Broccoli and cauliflower, cooked, fat added Cooked	46	2.3 g	4.4 g	2.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: FNDDS (Survey), record 2709611. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.

Last updated: November 13, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.