...the nutritional value of mustard greens and full mustard greens nutrition information...
Packed full of vital nutrients, including a great mixture of free radical fighters, mustard greens are a powerhouse of phytonutrients.
Mustard greens are an excellent source of vitamin A which is good for maintaining eye health and also helps to fight off viral infections.
Mustard greens also contain an excellent amount of beta carotene which protects the bodies' cells from free radical damage and provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to work properly.
Mustard greens nutrition also provides an excellent source of lutein and zeaxanthin which helps to protect the body from free radical damage and also plays a part in eye health.
Mustard greens are an excellent source of vitamin K which helps with blood clotting and can prevent postmenopausal bone loss. Vitamin K can also protect against liver and prostate cancer.
Mustard greens also provide a good amount of vitamin C which helps to protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.
One cup of mustard greens contain around 15 calories.
THE FULL NUTRITIONAL VALUE OF MUSTARD GREENS:
Mustard greens, raw
Refuse: 7% (Bases) Scientific Name: Brassica juncea NDB No: 11270 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup, chopped ------- 56g
Proximates
Water
g
50.85
Energy
kcal
15
Energy
kJ
61
Protein
g
1.51
Total lipid (fat)
g
0.11
Ash
g
0.78
Carbohydrate, by difference
g
2.74
Fiber, total dietary
g
1.8
Sugars, total
g
0.90
Minerals
Calcium, Ca
mg
58
Iron, Fe
mg
0.82
Magnesium, Mg
mg
18
Phosphorus, P
mg
24
Potassium, K
mg
198
Sodium, Na
mg
14
Zinc, Zn
mg
0.11
Copper, Cu
mg
0.082
Manganese, Mn
mg
0.269
Selenium, Se
mcg
0.5
Vitamins
Vitamin C, total ascorbic acid
mg
39.2
Thiamin
mg
0.045
Riboflavin
mg
0.062
Niacin
mg
0.448
Pantothenic acid
mg
0.118
Vitamin B-6
mg
0.101
Folate, total
mcg
105
Folic acid
mcg
0
Folate, food
mcg
105
Folate, DFE
mcg_DFE
105
Choline, total
mg
0.2
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
294
Retinol
mcg
0
Carotene, beta
mcg
3528
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
5880
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
5544
Vitamin E (alpha-tocopherol)
mg
1.13
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
278.5
Lipids
Fatty acids, total saturated
g
0.006
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.003
18:0
g
0.001
Fatty acids, total monounsaturated
g
0.052
16:1 undifferentiated
g
0.000
18:1 undifferentiated
g
0.008
20:1
g
0.011
22:1 undifferentiated
g
0.032
Fatty acids, total polyunsaturated
g
0.021
18:2 undifferentiated
g
0.011
18:3 undifferentiated
g
0.010
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.017
Threonine
g
0.040
Isoleucine
g
0.055
Leucine
g
0.046
Lysine
g
0.069
Methionine
g
0.014
Cystine
g
0.022
Phenylalanine
g
0.040
Tyrosine
g
0.080
Valine
g
0.059
Arginine
g
0.110
Histidine
g
0.027
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Packed full of vital nutrients, including a great mixture of free radical fighters, mustard greens are a powerhouse of phytonutrients.
