Calories in Mustard greens, frozen, unprepared
Generic food Frozen Vegetables
Mustard greens, frozen, unprepared contains 20 kcal per 100 g. A typical serving of 1 cup, chopped (146 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 35% of the Daily Value for Folate (B9), 29% of the Daily Value for Vitamin A and 28% of the Daily Value for Vitamin C.
These values are for the frozen 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 | 20 kcal | |
| Total fat ? | 0.27 g | 0.3% |
| Saturated fat ? | 0.014 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 29 mg | 1% |
| Total carbohydrates C | 3.4 g | 1% |
| Dietary fiber ? | 3.3 g | 12% |
| Total sugars | not reported | |
| Protein ? | 2.5 g | 5% |
| Vitamin A ? | 258 µg | 29% |
| Vitamin C ? | 25.3 mg | 28% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.048 mg | 4% |
| Riboflavin (B2) ? | 0.061 mg | 5% |
| Niacin (B3) ? | 0.31 mg | 2% |
| Pantothenic acid (B5) ? | 0.019 mg | 0.4% |
| Vitamin B6 ? | 0.13 mg | 8% |
| Folate (B9) C | 138 µg | 35% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 116 mg | 9% |
| Iron ? | 1.3 mg | 7% |
| Magnesium ? | 15 mg | 4% |
| Phosphorus ? | 30 mg | 2% |
| Potassium ? | 170 mg | 4% |
| Zinc ? | 0.23 mg | 2% |
| Copper ? | 0.067 mg | 7% |
| Manganese ? | 0.34 mg | 15% |
| Selenium M | 0.7 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
- Protein2.5 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.3 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Fat0.27 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.014 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium29 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal12.5 gprotein density, useful for comparing foods with different calorie levels
- Water93.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.12 g |
|---|---|
| Polyunsaturated fat ? | 0.051 g |
Amino acids (12)
| Tryptophan ? | 0.027 g |
|---|---|
| Threonine ? | 0.066 g |
| Isoleucine ? | 0.091 g |
| Leucine ? | 0.076 g |
| Lysine ? | 0.11 g |
| Methionine ? | 0.023 g |
| Cystine ? | 0.037 g |
| Phenylalanine ? | 0.066 g |
| Tyrosine ? | 0.13 g |
| Valine ? | 0.097 g |
| Arginine ? | 0.18 g |
| Histidine ? | 0.045 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.027 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.006 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.02 g |
| PUFA 18:3 ? | 0.024 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 ? | 0.026 g |
| MUFA 22:1 ? | 0.077 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 93.2 g |
|---|---|
| Alcohol Z | 0 g |
| Ash ? | 0.63 g |
| Energy ? | 84 kJ |
| Vitamin A, IU ? | 5,155 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 138 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, 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 |
| 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 |
|---|---|---|---|---|
| Turnip greens, frozen, unprepared Frozen | 22 | 2.5 g | 3.7 g | 0.31 g |
| Turnip greens and turnips, frozen, unprepared Frozen | 21 | 2.5 g | 3.4 g | 0.19 g |
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Collards, frozen, chopped, unprepared Frozen | 33 | 2.7 g | 6.5 g | 0.37 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Peas, edible-podded, frozen, unprepared Frozen | 42 | 2.8 g | 7.2 g | 0.3 g |
| Asparagus, frozen, unprepared Frozen | 24 | 3.2 g | 4.1 g | 0.23 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen mustard greens?
100 g of frozen mustard greens has 20 kcal. 1 cup, chopped (146 g): about 29 kcal. 1 package, 10 oz (284 g): about 57 kcal.
How much protein is in frozen mustard greens?
Frozen mustard greens contains 2.5 g of protein per 100 g (5% of the 50 g Daily Value), or 3.6 g in 1 cup, chopped (146 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 frozen mustard greens?
Frozen mustard greens has 3.4 g of total carbohydrates per 100 g, including 3.3 g of fiber.
How much fat is in frozen mustard greens?
Frozen mustard greens contains 0.27 g of fat per 100 g, of which 0.014 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does frozen mustard greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (35% DV), Vitamin A (29% DV), Vitamin C (28% DV) and manganese (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen mustard greens?
100 g contains 29 mg of sodium, 1% of the 2,300 mg Daily Value.
Does mustard greens have the same nutrition frozen and raw?
No. Per 100 g, mustard greens, frozen, unprepared has 20 kcal, while mustard greens, raw has 27 kcal. Processing 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 169258. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.