Vegetables • Deep Nutrition Analytics
Mustard greens, frozen, cooked, boiled, drained, with salt
Mustard greens, frozen, cooked, boiled, drained, with salt is a vegetables providing 19 kcal per 100g serving, primarily fueled by carbohydrates (3.1g) for accessible carbohydrate energy. Standing out in micronutrient concentration, it provides 279% of your daily value for Vitamin K (335 µg) in a standard 100g portion. Featuring a modest calorie density of 0.2 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.3 g
- Carbohydrates
- 3.1 g
- Fat
- 0.3 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Mustard greens, frozen, cooked, boiled, drained, with salt provides natural botanical nutrition with 19 calories per 100g. Providing 2.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 2.8 g |
| Carbohydrate, by difference | 3.1 g |
| Energy | 19 kcal |
| Total Sugars | 0.3 g |
| Energy | 78 kJ |
| Total lipid (fat) | 0.3 g |
| Protein | 2.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 335 µg |
| Vitamin A | 354 µg |
| Vitamin C | 13.8 mg |
| Manganese | 0.3 mg |
| Sodium | 261 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin K (phylloquinone) | 335 µg |
| Vitamin A, RAE | 354 µg |
| Vitamin A, IU | 7080 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 13.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 101 mg |
| Potassium, K | 139 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 24 mg |
| Sodium, Na | 261 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 6670 µg |
| Carotene, beta | 4250 µg |
| Choline, total | 0.3 mg |
| Folate, DFE | 70 µg |
| Betaine | 0.2 mg |
| Folate, food | 70 µg |
| Water | 93.8 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.2 g |
| Histidine | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0.1 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0 g |
| Fatty acids, total saturated | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 70 µg |
| Ash | 0.6 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
Serving calculator
Common serving sizes
- package (10 oz) yields212 g
- cup, chopped or diced150 g
Compare Mustard greens, frozen, cooked, boiled, drained, with salt with Category Peers
Mustard greens, frozen, cooked, boiled, drained, without salt vs Mustard greens, frozen, cooked, boiled, drained, with salt
Compared to Mustard greens, frozen, cooked, boiled, drained, without salt, Mustard greens, frozen, cooked, boiled, drained, with salt has 0% more carbohydrates and 2% higher calories per 100g.
Spinach, canned, no salt added, solids and liquids vs Mustard greens, frozen, cooked, boiled, drained, with salt
Compared to Spinach, canned, no salt added, solids and liquids, Mustard greens, frozen, cooked, boiled, drained, with salt has 7% more carbohydrates and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Mustard greens, frozen, cooked, boiled, drained, with salt?
A standard 100-gram serving of Mustard greens, frozen, cooked, boiled, drained, with salt contains 19 calories (79 kJ), alongside 2.3g of protein, 3.1g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 212g (package (10 oz) yields): ~40 kcal
- 150g (cup, chopped or diced): ~29 kcal
Is Mustard greens, frozen, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (3.1g total carbohydrates minus 2.8g dietary fiber), Mustard greens, frozen, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Mustard greens, frozen, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mustard greens, frozen, cooked, boiled, drained, with salt are:
- Vitamin K: 335 µg (279% of your daily value)
- Vitamin A: 354 µg (39% of your daily value)
- Vitamin C: 13.8 mg (15% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170504).