Calories in Mustard spinach, (tendergreen), raw
Generic food Raw Vegetables
Mustard spinach, (tendergreen), raw contains 22 kcal per 100 g. A typical serving of 1 cup, chopped (150 g) provides about 33 kcal.
Roughly 58% of its calories come from carbohydrates, with 32% from protein and 10% 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 144% of the Daily Value for Vitamin C, 55% of the Daily Value for Vitamin A and 40% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat ? | 0.3 g | 0.4% |
| Saturated fat I | 0.015 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 21 mg | 0.9% |
| Total carbohydrates C | 3.9 g | 1% |
| Dietary fiber I | 2.8 g | 10% |
| Total sugars | not reported | |
| Protein ? | 2.2 g | 4% |
| Vitamin A ? | 495 µg | 55% |
| Vitamin C ? | 130 mg | 144% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.068 mg | 6% |
| Riboflavin (B2) ? | 0.093 mg | 7% |
| Niacin (B3) ? | 0.68 mg | 4% |
| Pantothenic acid (B5) ? | 0.18 mg | 4% |
| Vitamin B6 ? | 0.15 mg | 9% |
| Folate (B9) C | 159 µg | 40% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 210 mg | 16% |
| Iron ? | 1.5 mg | 8% |
| Magnesium ? | 11 mg | 3% |
| Phosphorus ? | 28 mg | 2% |
| Potassium ? | 449 mg | 10% |
| Zinc ? | 0.17 mg | 2% |
| Copper ? | 0.075 mg | 8% |
| Manganese ? | 0.41 mg | 18% |
| Selenium I | 0.8 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 32%
- Carbohydrates 58%
- Fat 10%
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 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)
- Saturated fat0.015 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium21 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10 gprotein density, useful for comparing foods with different calorie levels
- Water92.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.14 g |
|---|---|
| Polyunsaturated fat I | 0.057 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) I | 0.03 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 I | 0 g |
| SFA 16:0 I | 0.007 g |
| SFA 18:0 I | 0.003 g |
| MUFA 18:1 I | 0.022 g |
| PUFA 18:3 I | 0.027 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.028 g |
| MUFA 22:1 I | 0.087 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 ? | 92.2 g |
|---|---|
| Alcohol Z | 0 g |
| Ash ? | 1.4 g |
| Energy ? | 92 kJ |
| Vitamin A, IU ? | 9,900 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 159 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), cooked, boiled, drained, without salt Cooked | 16 | 1.7 g | 2.8 g | 0.2 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 |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Dock, raw Raw | 22 | 2 g | 3.2 g | 0.7 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Coriander (cilantro) leaves, raw Raw | 23 | 2.1 g | 3.7 g | 0.52 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw mustard spinach?
100 g of raw mustard spinach has 22 kcal. 1 cup, chopped (150 g): about 33 kcal.
How much protein is in raw mustard spinach?
Raw mustard spinach contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 3.3 g in 1 cup, chopped (150 g). About 32% 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 raw mustard spinach?
Raw mustard spinach has 3.9 g of total carbohydrates per 100 g, including 2.8 g of fiber.
How much fat is in raw mustard spinach?
Raw mustard spinach contains 0.3 g of fat per 100 g, of which 0.015 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw mustard spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (144% DV), Vitamin A (55% DV), Folate (B9) (40% DV), manganese (18% DV) and calcium (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw mustard spinach?
100 g contains 21 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Does mustard spinach have the same nutrition raw and cooked?
No. Per 100 g, mustard spinach, (tendergreen), raw has 22 kcal, while mustard spinach, (tendergreen), cooked, boiled, drained, without salt has 16 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 168438. 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.