Calories in Mustard greens, frozen, cooked, no added fat
Generic food Cooked Vegetables
Mustard greens, frozen, cooked, no added fat contains 19 kcal per 100 g. A typical serving of 1 cup (165 g) provides about 31 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 other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 278% 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 the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 19 kcal | |
| Total fat C | 0.25 g | 0.3% |
| Saturated fat C | 0.013 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 141 mg | 6% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 0.32 g | |
| Protein C | 2.3 g | 5% |
| Vitamin A C | 353 µg | 39% |
| Vitamin C C | 13.8 mg | 15% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.4 mg | 9% |
| Vitamin K C | 334 µg | 278% |
| Thiamin (B1) C | 0.04 mg | 3% |
| Riboflavin (B2) C | 0.053 mg | 4% |
| Niacin (B3) C | 0.26 mg | 2% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 70 µg | 18% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.3 mg | 0.1% |
| Calcium C | 101 mg | 8% |
| Iron C | 1.1 mg | 6% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 24 mg | 2% |
| Potassium C | 139 mg | 3% |
| Zinc C | 0.2 mg | 2% |
| Copper C | 0.058 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 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 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Fiber2.8 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)
- Fat0.25 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.013 gin the lowest quarter of other dark green vegetables (median 0.73 g)
- Sodium141 mgbelow the median for other dark green vegetables (median 149 mg)
- Protein per 100 kcal11.9 gprotein density, useful for comparing foods with different calorie levels
- Water93.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.11 g |
|---|---|
| Polyunsaturated fat C | 0.047 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 | 0.024 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.006 g |
| SFA 18:0 C | 0.002 g |
| MUFA 18:1 C | 0.018 g |
| PUFA 18:3 C | 0.022 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.023 g |
| MUFA 22:1 C | 0.071 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 4,230 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 6,650 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 93.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 70 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, 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 |
| Cauliflower, frozen, cooked, boiled, drained, without salt Cooked | 19 | 1.6 g | 3.8 g | 0.22 g |
| Cauliflower, frozen, cooked, no added fat Cooked | 19 | 1.6 g | 3.7 g | 0.22 g |
| Spinach, cooked, boiled, drained, without salt Cooked | 23 | 3 g | 3.8 g | 0.26 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 (165 g): about 31 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 3.7 g in 1 cup (165 g). About 38% 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 3.1 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 (278% DV), Vitamin A (39% DV), Folate (B9) (18% DV) and Vitamin C (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked mustard greens?
100 g contains 141 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, no added fat 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709608. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.