Food Nutrient Profile - Boiled Mustard Greens

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Nutrients in 100 grams of Boiled Mustard Greens

Boiled and Drained Mustard Greens.

Macros Ratio

Protein Fat Carbs
31%
13%
56%
100 g ▼

Macro Nutrients

Boiled Mustard Greens
Energy26 kcal
0.9%
Boiled and Drained Mustard Greens provide 26kcal of Energy per 100 grams, meeting 0.9% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.47 g
0.48%
Boiled and Drained Mustard Greens provide 0.47g of Fat per 100 grams, meeting 0.48% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.012 g
0.038%
Boiled and Drained Mustard Greens provide 0.012g of Saturated Fat per 100 grams, meeting 0.038% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.022 g
1.38%
Boiled and Drained Mustard Greens provide 0.022g of Omega 3 per 100 grams, meeting 1.38% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.024 g
0.14%
Boiled and Drained Mustard Greens provide 0.024g of Omega 6 per 100 grams, meeting 0.14% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Mustard Greens provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate4.5 g
3.47%
Boiled and Drained Mustard Greens provide 4.5g of Carbohydrate per 100 grams, meeting 3.47% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.4 g
1.94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Mustard Greens provide 1.4g of Sugars per 100 grams, meeting 1.94% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2 g
5.26%
Boiled and Drained Mustard Greens provide 2g of Fiber per 100 grams, meeting 5.26% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.56 g
4.57%
Boiled and Drained Mustard Greens provide 2.56g of Protein per 100 grams, meeting 4.57% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Mustard Greens
Vitamin A618 μg
68.7%
RAE, retinol activity equivalents
Boiled and Drained Mustard Greens provide 618μg of Vitamin A per 100 grams, meeting 68.7% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.041 mg
3.4%
Thiamine
Boiled and Drained Mustard Greens provide 0.041mg of Vitamin B1 per 100 grams, meeting 3.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.063 mg
4.85%
Riboflavin
Boiled and Drained Mustard Greens provide 0.063mg of Vitamin B2 per 100 grams, meeting 4.85% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.43 mg
2.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Greens provide 0.43mg of Vitamin B3 per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.12 mg
2.4%
Pantothenic acid
Boiled and Drained Mustard Greens provide 0.12mg of Vitamin B5 per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.098 mg
7.54%
Pyridoxine
Boiled and Drained Mustard Greens provide 0.098mg of Vitamin B6 per 100 grams, meeting 7.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B99 μg
2.25%
Folates and Folic Acid
Boiled and Drained Mustard Greens provide 9μg of Vitamin B9 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Greens provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C25.3 mg
28%
Ascorbic acid
Boiled and Drained Mustard Greens provide 25.3mg of Vitamin C per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Greens provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.78 mg
12%
Tocopherols and Tocotrienols
Boiled and Drained Mustard Greens provide 1.78mg of Vitamin E per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K593 μg
494%
Phytomenadione or phylloquinone
Boiled and Drained Mustard Greens provide 593μg of Vitamin K per 100 grams, meeting 494% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Mustard Greens
Calcium118 mg
11.8%
Boiled and Drained Mustard Greens provide 118mg of Calcium per 100 grams, meeting 11.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.15 mg
16.2%
Boiled and Drained Mustard Greens provide 0.15mg of Copper per 100 grams, meeting 16.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.87 mg
11%
Boiled and Drained Mustard Greens provide 0.87mg of Iron per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium13 mg
3.1%
Boiled and Drained Mustard Greens provide 13mg of Magnesium per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus42 mg
6%
Boiled and Drained Mustard Greens provide 42mg of Phosphorus per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium162 mg
4.76%
Boiled and Drained Mustard Greens provide 162mg of Potassium per 100 grams, meeting 4.76% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Boiled and Drained Mustard Greens provide 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium9 mg
0.6%
Boiled and Drained Mustard Greens provide 9mg of Sodium per 100 grams, meeting 0.6% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.22 mg
2%
Boiled and Drained Mustard Greens provide 0.22mg of Zinc per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water92 g
2.5%
Boiled and Drained Mustard Greens provide 92g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Boiled Mustard Greens | 100g

Discover the nutritional value of boiled mustard greens with detailed macro and micronutrient data for 100g of this vegetable. Find out the essential nutrients packed in this healthy food option.

Discover the Nutritional Powerhouse: Boiled and Drained Mustard Greens

Mustard greens are a vibrant, leafy green vegetable that packs a powerful nutritional punch. When boiled and drained, just 100 grams of these greens can significantly contribute to your daily nutrient intake. Let's dive into the details!

Vitamins in 100 Grams of Boiled Mustard Greens

Minerals in 100 Grams of Boiled Mustard Greens

Macronutrients in 100 Grams of Boiled Mustard Greens

Conclusion

Incorporating boiled and drained mustard greens into your diet can be a delicious and nutritious way to boost your intake of essential vitamins and minerals. Whether you're looking to improve your bone health, support your immune system, or simply enjoy a tasty and healthy vegetable, mustard greens are a fantastic choice. Enjoy them in soups, stews, or as a side dish to reap their numerous health benefits!

Frequently Asked Questions about Boiled Mustard Greens

What are the health benefits of Boiled Mustard Greens?

Boiled mustard greens are a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium, iron, and potassium. They are also a good source of fiber and antioxidants, which can help support overall health, including heart health, digestion, and immune function. Incorporating boiled mustard greens into your diet can provide a range of health benefits due to their nutrient content.

Are there any potential risks or side effects of consuming Boiled Mustard Greens?

Boiled mustard greens are a nutritious vegetable and can be a great addition to a balanced vegan diet. However, it's important to note that overcooking them may lead to a loss of some nutrients. Additionally, mustard greens contain oxalates, which in large amounts can interfere with calcium absorption and may contribute to kidney stone formation in susceptible individuals. To minimize these risks, it's best to enjoy mustard greens in moderation and pair them with other calcium-rich foods.

Can I lose weight by eating more Boiled Mustard Greens?

Boiled mustard greens can be a healthy addition to a weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced and varied diet, along with regular physical activity, for sustainable weight loss.

Can I gain more muscles by eating more Boiled Mustard Greens if I train consistently?

Boiled mustard greens can be a good source of plant-based protein and other essential nutrients, but for muscle gain, it's important to ensure you're getting a variety of protein sources and other nutrients in your diet. Consider incorporating a mix of legumes, nuts, seeds, whole grains, and plant-based protein sources to support muscle growth. Additionally, focusing on resistance training and consistent exercise is key for building muscle mass.

Can I eat Boiled Mustard Greens if I have diabetes?

Yes, boiled mustard greens can be a healthy choice for individuals with diabetes. They are low in calories and carbohydrates, high in fiber, and packed with essential nutrients like vitamins A, C, and K. Just be mindful of portion sizes and avoid adding excessive amounts of salt or unhealthy fats during cooking.

Can I consume Boiled Mustard Greens if I am on a Keto diet?

Yes, you can consume boiled mustard greens on a Keto diet. Mustard greens are low in carbs and calories, making them a great choice for a Keto diet. They are also rich in vitamins, minerals, and antioxidants, making them a nutritious addition to your diet. Just be mindful of any added fats or oils used in the cooking process, as they can affect the overall macronutrient profile of the dish.

Can I eat Boiled Mustard Greens if I am on a low fat diet?

Yes, boiled mustard greens can be a great addition to a low-fat diet. They are low in calories and fat, high in fiber, and packed with essential nutrients like vitamins A, C, and K, as well as minerals like calcium and iron. Just be mindful of any added fats or oils during the cooking process to keep the dish low in fat.

What is the environmental impact of producing Boiled Mustard Greens?

Producing boiled mustard greens has a relatively low environmental impact compared to animal-based foods. Mustard greens are a plant-based food that requires less water, land, and resources to grow compared to animal agriculture. Choosing plant-based foods like boiled mustard greens can help reduce greenhouse gas emissions and support sustainable food production.




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