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Mustard Greens Nutrition
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, rawRefuse: 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)
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