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Calories in Mustard greens, frozen, cooked, boiled, drained, with salt

Generic food Cooked Vegetables

Mustard greens, frozen, cooked, boiled, drained, with salt contains 19 kcal per 100 g. A typical serving of 1 cup, chopped or diced (150 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 279% 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 USDA FoodData Central: SR Legacy.

19kcal per 100 g
2.3 gprotein
3.1 gcarbohydrates
0.25 gfat
29kcal in 1 cup, chopped or diced (150 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 19 kcal
Total fat ? 0.25 g 0.3%
Saturated fat ? 0.013 g 0.1%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 261 mg 11%
Total carbohydrates C 3.1 g 1%
Dietary fiber ? 2.8 g 10%
Total sugars M 0.32 g
Protein ? 2.3 g 5%
Vitamin A C 354 µg39%
Vitamin C ? 13.8 mg15%
Vitamin D Z 0 µg0%
Vitamin E I 1.4 mg9%
Vitamin K I 335 µg279%
Thiamin (B1) ? 0.04 mg3%
Riboflavin (B2) ? 0.053 mg4%
Niacin (B3) ? 0.26 mg2%
Pantothenic acid (B5) ? 0.016 mg0.3%
Vitamin B6 ? 0.11 mg6%
Folate (B9) C 70 µg18%
Vitamin B12 Z 0 µg0%
Choline I 0.3 mg0.1%
Calcium ? 101 mg8%
Iron ? 1.1 mg6%
Magnesium ? 13 mg3%
Phosphorus ? 24 mg2%
Potassium ? 139 mg3%
Zinc ? 0.2 mg2%
Copper ? 0.058 mg6%
Manganese ? 0.29 mg13%
Selenium I 0.6 µg1%

% 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%19kcal / 100 g
  • 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

Vitamin K279%Vitamin A39%Folate (B9)18%Vitamin C15%Manganese13%Vitamin E9%Calcium8%Copper6%Vitamin B66%Iron6%

Nutritional insights

  • Protein2.3 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)
  • Sugars0.32 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
  • Fat0.25 gbelow the median for vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.013 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
  • Sodium261 mgin the top quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal11.9 gprotein density, useful for comparing foods with different calorie levels
  • Water93.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.11 g
Polyunsaturated fat ?0.047 g
Amino acids (12)
Tryptophan ?0.025 g
Threonine ?0.06 g
Isoleucine ?0.083 g
Leucine ?0.07 g
Lysine ?0.1 g
Methionine ?0.021 g
Cystine ?0.034 g
Phenylalanine ?0.06 g
Tyrosine ?0.12 g
Valine ?0.088 g
Arginine ?0.17 g
Histidine ?0.041 g
Individual fatty acids (9)
Linoleic acid (omega-6, 18:2) ?0.024 g
SFA 14:0 ?0 g
SFA 16:0 ?0.006 g
SFA 18:0 ?0.002 g
MUFA 18:1 ?0.018 g
PUFA 18:3 ?0.022 g
MUFA 16:1 ?0.001 g
MUFA 20:1 ?0.023 g
MUFA 22:1 ?0.071 g
Carotenoids (7)
Beta-carotene I4,246 µg
Lycopene I0 µg
Lutein + zeaxanthin I6,672 µg
Retinol Z0 µg
Carotene, alpha I0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta I0 µg
Other components (9)
Water ?93.8 g
Ash ?0.57 g
Energy C78 kJ
Vitamin A, IU C7,076 IU
Folic acid Z0 µg
Folate, food ?70 µg
Betaine I0.2 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Mustard greens

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, 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

FoodCaloriesProteinCarbsFat
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
Spinach, cooked, boiled, drained, without salt Cooked 23 3 g 3.8 g 0.26 g
Spinach, cooked, boiled, drained, with salt Cooked 23 3 g 3.8 g 0.26 g
Cauliflower, frozen, cooked, boiled, drained, without salt Cooked 19 1.6 g 3.8 g 0.22 g

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

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 170504. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.

Frequently asked questions

How many calories are in cooked mustard greens?

100 g of cooked mustard greens has 19 kcal. 1 cup, chopped or diced (150 g): about 29 kcal. 1 package, 10 oz yields (212 g): about 40 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 3.4 g in 1 cup, chopped or diced (150 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 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 (279% DV), Vitamin A (39% DV), Folate (B9) (18% DV), Vitamin C (15% DV) and manganese (13% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked mustard greens?

100 g contains 261 mg of sodium, 11% 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, boiled, drained, with salt 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: 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.