Vegetables • Deep Nutrition Analytics
Mustard greens, frozen, unprepared
Mustard greens, frozen, unprepared is a vegetables providing 20 kcal per 100g serving, primarily fueled by carbohydrates (3.4g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 29% DV of Vitamin A (258 µg) per 100g. With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.5 g
- Carbohydrates
- 3.4 g
- Fat
- 0.3 g
- Fiber
- 3.3 g
Produce Profile: Hydration & Micronutrients
Mustard greens, frozen, unprepared provides natural botanical nutrition with 20 calories per 100g. Providing 3.3g 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 |
|---|---|
| Energy | 84 kJ |
| Fiber, total dietary | 3.3 g |
| Protein | 2.5 g |
| Total lipid (fat) | 0.3 g |
| Carbohydrate, by difference | 3.4 g |
| Energy | 20 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A | 258 µg |
| Vitamin C | 25.3 mg |
| Manganese | 0.3 mg |
| Calcium | 116 mg |
| Vitamin B6 | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 258 µg |
| Vitamin A, IU | 5160 IU |
| Vitamin C, total ascorbic acid | 25.3 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 30 mg |
| Sodium, Na | 29 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 116 mg |
| Potassium, K | 170 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 138 µg |
| Ash | 0.6 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 138 µg |
| Fatty acids, total saturated | 0 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| MUFA 16:1 | 0 g |
| Water | 93.2 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0 mg |
| 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 |
| 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 |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0.1 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Folate, food | 138 µg |
Serving calculator
Common serving sizes
- cup, chopped146 g
- package (10 oz)284 g
Compare Mustard greens, frozen, unprepared with Category Peers
Pumpkin leaves, cooked, boiled, drained, without salt vs Mustard greens, frozen, unprepared
Compared to Pumpkin leaves, cooked, boiled, drained, without salt, Mustard greens, frozen, unprepared has 2430% more Vitamin C and 4% lower calories per 100g.
Mustard greens, frozen, unprepared vs Pumpkin leaves, cooked, boiled, drained, with salt
Compared to Pumpkin leaves, cooked, boiled, drained, with salt, Mustard greens, frozen, unprepared has 2430% more Vitamin C and 5% lower calories per 100g.
Frequently Asked Questions
How many calories are in Mustard greens, frozen, unprepared?
A standard 100-gram serving of Mustard greens, frozen, unprepared contains 20 calories (84 kJ), alongside 2.5g of protein, 3.4g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 146g (cup, chopped): ~29 kcal
- 284g (package (10 oz)): ~57 kcal
Is Mustard greens, frozen, unprepared suitable for a keto or low-carb diet?
Yes. With only 0.1g of net carbs per 100g (3.4g total carbohydrates minus 3.3g dietary fiber), Mustard greens, frozen, unprepared is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Mustard greens, frozen, unprepared?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mustard greens, frozen, unprepared are:
- Vitamin A: 258 µg (29% of your daily value)
- Vitamin C: 25.3 mg (28% of your daily value)
- Manganese: 0.339 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 169258).