Mustard Greens (Frozen, Unprepared)
Mustard greens, when frozen and unprepared, offer a rich array of nutrients that support overall health and well-being. These vibrant leafy greens are low in calories, making them an excellent choice for anyone looking to maintain a healthy diet. Despite their low energy content, they are packed with vitamins, minerals, and dietary fiber, all of which contribute to a balanced, nutritious eating plan.
Nutritional Information
Here’s a closer look at the key nutrients in 100g of frozen, unprepared mustard greens:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 20 kcal |
| Protein | 2.49 g |
| Total Fat | 0.27 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 3.41 g |
| Fiber | 3.3 g |
| Sugars | 0.0 g |
| Calcium | 116 mg |
| Iron | 1.29 mg |
| Magnesium | 15 mg |
| Phosphorus | 30 mg |
| Potassium | 170 mg |
| Sodium | 29 mg |
| Zinc | 0.23 mg |
| Copper | 0.067 mcg |
| Manganese | 0.339 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 25.3 mg |
| Thiamin (B1) | 0.048 mg |
| Riboflavin (B2) | 0.061 mg |
| Niacin (B3) | 0.314 mg |
| Vitamin B6 | 0.131 mg |
| Folate (B9) | 138 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 258 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Mustard Greens
Mustard greens are an excellent source of vitamins A and C, both of which are essential for maintaining healthy skin, vision, and immune function. The high calcium content supports bone health, while the iron and magnesium levels help maintain healthy blood and muscle function. Additionally, mustard greens are rich in fiber, which aids digestion and promotes heart health by helping to lower cholesterol levels.
These greens also boast significant amounts of folate, an essential B-vitamin, which is particularly important during pregnancy for fetal development. The antioxidants and phytochemicals in mustard greens, such as vitamin C, may help reduce oxidative stress, reducing the risk of chronic diseases such as heart disease and cancer.
Allergen Information
Mustard greens are naturally free from common allergens such as dairy, gluten, and nuts. However, if you have a known allergy to mustard seeds or other cruciferous vegetables (such as cabbage, broccoli, or Brussels sprouts), it is advisable to consult with your healthcare provider before consuming mustard greens.
Dietary Preferences
Mustard greens, being plant-based and low in fat, are suitable for a variety of dietary preferences, including:
- Vegetarian and Vegan diets
- Gluten-Free diets
- Low-Calorie and Low-Carb diets
- High-Fiber diets
- Paleo and Whole30 diets
Cooking Tips and Advice
Frozen mustard greens are a versatile ingredient and can be easily incorporated into a wide range of dishes. Since they are already blanched, they can be added directly to soups, stews, or stir-fries without the need for prior cooking. For a quick and simple side dish, sauté mustard greens with garlic and a splash of olive oil, or add them to smoothies for a nutritious boost.
These greens pair well with flavors like garlic, lemon, and vinegar, and they complement dishes featuring beans, rice, or grains. Whether you’re making a hearty vegetable soup or a savory pasta dish, mustard greens can bring both nutritional value and vibrant color to your meal.
Conclusion
Frozen, unprepared mustard greens are a powerhouse of nutrients, offering significant health benefits with very few calories. Their high fiber and antioxidant content make them an ideal addition to a balanced, health-conscious diet. Whether you’re looking to boost your vitamin intake or add a nutritious green to your meals, mustard greens are an easy and delicious choice that can be enjoyed year-round.
