Mustard Greens Nutrition Facts

Calories, Carbs, and Health Benefits of Mustard Greens

Mustard greens annotated
Verywell / Alexandra Shytsman

You're probably familiar with mustard the condiment. However, mustard greens can also impart a peppery, spicy flavor when used in salads and other dishes. Mustard greens are simply the leafy part of the mustard plant. There are several nutritious varieties of mustard greens, with the most common variety (called Brassica juncea) found in many grocery stores around the country.

Nutrition Facts

The following nutrition information is provided by the USDA for one cup (56g) of raw, chopped mustard greens.

  • Calories: 15
  • Fat: 0.2g
  • Sodium: 11mg
  • Carbohydrates: 2.6g
  • Fiber: 1.8g
  • Sugars: 0.7g
  • Protein: 1.6g

Carbs in Mustard Greens

Mustard greens are a very low-calorie food that provides your body with energy primarily in the form of complex carbohydrates. If you consume one cup of chopped mustard greens you'll get just under 3 grams of carbohydrate. You'll benefit from nearly 2 grams of fiber and just under 1 gram of naturally-occurring sugar. 

There are no published studies regarding the glycemic index of mustard greens. However, the glycemic load (of a one-cup serving) is estimated to be about one. Glycemic load takes into account the serving size of a given food or beverage to estimate the effect of a food on your blood sugar. It is considered to be more helpful than just using the glycemic index for people who are choosing foods based on the effects on their blood glucose.

Fats in Mustard Greens

There is almost no fat in mustard greens—only .2 grams per serving.

Protein in Mustard Greens

Each one-cup serving of mustard greens provides your body with 1.6 grams of protein.

Micronutrients in Mustard Greens

Mustard greens provide the body with several key vitamins and minerals.

One serving provides your body with a whopping 348 percent of your recommended daily intake of vitamin K and 34 percent of your daily recommended intake of vitamin A

Mustard greens also provide vitamin C. You'll benefit from 39 milligrams of vitamin C, or 65 percent of your total recommended daily intake if you consume a 2,000 calorie per day diet.

Mustard greens are also an excellent source of folate.

When you consume mustard greens, you'll get smaller amounts of vitamin E, thiamin, vitamin B6, riboflavin, and niacin. Mustard greens are a good source of manganese. Other minerals in mustard greens include calcium, iron, magnesium, potassium,  phosphorus, copper, zinc, selenium, and sodium.

Health Benefits

Studies have shown that increasing your intake of green leafy vegetables, like mustard greens, can significantly reduce your risk for several types of cardiovascular disease. In addition, replacing starchy foods with these types of vegetables can help you to manage your blood sugar and maintain a healthy weight. 

Mustard greens are also good for your body because of the important benefits provided by the vitamins they contain.

The vitamin K in mustard greens is essential for good health. Vitamin K is a fat-soluble vitamin that helps with blood clotting functions in the body and is especially important for people who take blood thinners. Vitamin K also boosts bone health. A vitamin K deficiency may put you at greater risk for osteoporosis.

Vitamin A is a fat-soluble vitamin that helps you to maintain good vision, immune function, and healthy skin. Vitamin A is also necessary for proper cell division and differentiation.

The vitamin C (L-ascorbic acid) in mustard greens also provides benefits. The vitamin acts as an anti-oxidant to protect cells in your body from free-radical damage. Vitamin C also boosts collagen production, improves immune function, and helps your body to absorb iron—an important mineral needed for a healthy body.

Some people use certain types of mustard and mustard greens for medicinal purposes. Typically it is black mustard (Brassica nigra) or black mustard greens that are used for ailments ranging from the common cold to rheumatism and osteoarthritis. Black mustard seed is sometimes also taken as a diuretic, an appetite stimulant, or to induce vomiting. However, there is not enough scientific evidence to support the use of mustard greens for these uses.

Common Questions

How do I select the best mustard greens?

Many grocery stores carry mustard greens in the produce section because their popularity has increased. You're likely to find bright green mustard greens (such as Florida broadleaf mustard) or deep purple greens (like ruby streaks mustard greens). There are also curly varieties of mustard greens. Look for fresh, bright green leaves with few blemishes.

How should I store mustard greens and how long do they last?

Store mustard greens in the refrigerator the same way that you would store other fresh greens. You can wash your greens immediately when you bring them home from the market. Some experts recommend that you store them in the refrigerator in a large bowl covered in plastic wrap or in a sealed plastic bag with a paper towel inside.

The paper towel helps to absorb and reduce moisture from the leaves so your mustard greens stay fresh and crunchy. Your greens may stay fresh for three to five days.

Do mustard greens taste like mustard?

Mustard greens have a spicy, peppery flavor that some people describe as similar to mustard. But there are so many varieties of the condiment that it can be hard to make a comparison. It is unlikely, however, that you'll taste the familiar flavor of yellow mustard when you consume the greens. Yellow mustard includes many ingredients (such as sodium) that affect the taste.

Recipes and Preparation Tips

You can use mustard greens in the same way that you would use other types of leafy greens. Toss them into a salad, a smoothie, or sauté them and enjoy with eggs or fish. 

Try any of these recipes that call for a variety of greens. Use mustard greens instead of spinach or kale.

Allergies and Interactions

Mustard allergies are not uncommon, however, much of the published literature refers to mustard seed rather than mustard greens. According to the UK's Anaphylaxis Campaign, other foods derived from the mustard plant including mustard leaves, seeds and flowers, sprouted mustard seeds, mustard oil, and foods that contain these items are likely to cause reactions in people with mustard allergy.

Symptoms of a mustard allergy may be mild or severe. They generally come on shortly after consuming the mustard product. You may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible. 

If you suspect a mustard allergy, seek the guidance of a qualified healthcare provider. 

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Article Sources

  • Black Mustard. Professional Monograph. The Natural Medicines Database. Food, Herbs & Supplements. 2018.

  • Mustard greens, raw. USDA. National Nutrient Database for Standard Reference Legacy Release.

  • National Institutes of Health. Office of Dietary Supplements. Vitamin C. Fact Sheet for Professionals. 2018.
