Calories in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt contains 16 kcal per 100 g. A typical serving of 1 cup, chopped (180 g) provides about 29 kcal.
Roughly 57% of its calories come from carbohydrates, with 34% 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 72% of the Daily Value for Vitamin C, 46% 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 | 16 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 14 mg | 0.6% |
| Total carbohydrates C | 2.8 g | 1% |
| Dietary fiber I | 2 g | 7% |
| Total sugars | not reported | |
| Protein ? | 1.7 g | 3% |
| Vitamin A ? | 410 µg | 46% |
| Vitamin C ? | 65 mg | 72% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.041 mg | 3% |
| Riboflavin (B2) ? | 0.062 mg | 5% |
| Niacin (B3) ? | 0.43 mg | 3% |
| Pantothenic acid (B5) ? | 0.12 mg | 2% |
| Vitamin B6 ? | 0.097 mg | 6% |
| Folate (B9) C | 73 µg | 18% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 158 mg | 12% |
| Iron ? | 0.8 mg | 4% |
| Magnesium ? | 7 mg | 2% |
| Phosphorus ? | 18 mg | 1% |
| Potassium ? | 285 mg | 6% |
| Zinc ? | 0.11 mg | 1% |
| Copper ? | 0.05 mg | 6% |
| Manganese ? | 0.27 mg | 12% |
| 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 34%
- Carbohydrates 57%
- 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
- Protein1.7 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium14 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.6 gprotein density, useful for comparing foods with different calorie levels
- Water94.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 94.5 g |
|---|---|
| Ash ? | 0.8 g |
| Energy ? | 67 kJ |
| Vitamin A, IU ? | 8,200 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 73 µg |
Other forms of Mustard spinach
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mustard spinach, (tendergreen), raw Raw | 22 | 2.2 g | 3.9 g | 0.3 g |
| Mustard spinach, (tendergreen), cooked, boiled, drained, with salt Cooked | 16 | 1.7 g | 2.8 g | 0.2 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 |
|---|---|---|---|---|
| Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt Cooked | 14 | 1.5 g | 2.4 g | 0.17 g |
| Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt Cooked | 14 | 1.5 g | 2.4 g | 0.17 g |
| Water convolvulus, cooked, boiled, drained, without salt Cooked | 20 | 2.1 g | 3.7 g | 0.24 g |
| Water convolvulus, cooked, boiled, drained, with salt Cooked | 20 | 2.1 g | 3.7 g | 0.24 g |
| Dock, cooked, boiled, drained, without salt Cooked | 20 | 1.8 g | 2.9 g | 0.64 g |
| New Zealand spinach, cooked, boiled, drained, without salt Cooked | 12 | 1.3 g | 2.1 g | 0.17 g |
| New zealand spinach, cooked, boiled, drained, with salt Cooked | 12 | 1.3 g | 2.1 g | 0.17 g |
| Nopales, cooked, without salt Cooked | 15 | 1.4 g | 3.3 g | 0.05 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked mustard spinach?
100 g of cooked mustard spinach has 16 kcal. 1 cup, chopped (180 g): about 29 kcal.
How much protein is in cooked mustard spinach?
Cooked mustard spinach contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 3.1 g in 1 cup, chopped (180 g). About 34% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in cooked mustard spinach?
Cooked mustard spinach has 2.8 g of total carbohydrates per 100 g, including 2 g of fiber.
How much fat is in cooked mustard spinach?
Cooked mustard spinach contains 0.2 g of fat per 100 g.
What vitamins and minerals does cooked mustard spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (72% DV), Vitamin A (46% DV), Folate (B9) (18% DV), calcium (12% DV) and manganese (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked mustard spinach?
100 g contains 14 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Does mustard spinach have the same nutrition cooked and raw?
No. Per 100 g, mustard spinach, (tendergreen), cooked, boiled, drained, without salt has 16 kcal, while mustard spinach, (tendergreen), raw has 22 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 168439. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.