Mustard Greens (Cooked, Boiled, Drained with Salt) – Nutritional Information
Mustard greens, when cooked and drained with a touch of salt, offer a range of essential nutrients while being low in calories. This leafy green vegetable is packed with fiber, vitamins, and minerals, making it a valuable addition to a balanced diet. Here’s a detailed breakdown of its nutritional profile:
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 26 kcal |
| Protein | 2.56 g |
| Total Fat | 0.47 g |
| Saturated Fat | 0.012 g |
| Carbohydrates | 4.51 g |
| Fiber | 2.0 g |
| Sugar | 1.41 g |
| Calcium | 118 mg |
| Iron | 0.87 mg |
| Magnesium | 13 mg |
| Phosphorus | 42 mg |
| Potassium | 162 mg |
| Sodium | 252 mg |
| Zinc | 0.15 mg |
| Copper | 0.098 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 25.3 mg |
| Thiamin (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.063 mg |
| Niacin (Vitamin B3) | 0.433 mg |
| Vitamin B6 | 0.098 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 527 mcg |
| Vitamin E | 1.78 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits:
1. Rich in Vitamins and Minerals:
Mustard greens are an excellent source of Vitamin A, which is essential for maintaining healthy vision, immune function, and skin. They also provide Vitamin C, which supports immune health and collagen production, along with notable levels of Calcium for bone strength and Iron to help prevent anemia.
2. High in Antioxidants:
The vibrant green color of mustard greens comes from compounds like Vitamin E and Vitamin A, which act as antioxidants. These nutrients help neutralize harmful free radicals in the body, potentially reducing the risk of chronic diseases.
3. Excellent Source of Fiber:
With 2g of fiber per 100g, mustard greens help improve digestive health, regulate blood sugar levels, and contribute to heart health by reducing cholesterol.
4. Low in Calories:
At just 26 kcal per 100g, mustard greens are a low-calorie vegetable, making them ideal for anyone seeking to maintain or lose weight while still getting a broad range of nutrients.
Allergen Information:
Mustard greens are naturally free from common allergens such as gluten, dairy, and nuts. However, they do belong to the Brassica family (like cabbage and kale), so individuals with sensitivities to cruciferous vegetables may want to consume them in moderation.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Calorie: Yes
- Low-Carb: Yes
- High-Fiber: Yes
- Dairy-Free: Yes
Cooking Tips and Advice:
- Seasoning: Mustard greens can have a naturally bitter flavor, so cooking them with a bit of salt or other seasonings can help balance their taste. Try adding garlic, lemon juice, or a splash of vinegar for an extra flavor boost.
- Pairing: These greens pair beautifully with rich dishes such as roasted meats, beans, or grains. They also work well in soups, stews, and stir-fries.
- Storage: After cooking, mustard greens should be stored in an airtight container in the refrigerator for up to 3 days. For longer storage, you can freeze cooked mustard greens for up to 6 months.
Conclusion:
Mustard greens are a nutrient-dense, low-calorie vegetable that offers an array of vitamins, minerals, and fiber. Whether you are looking to boost your intake of antioxidants, improve digestion, or add a flavorful component to your meals, mustard greens are an excellent choice. Their versatility in the kitchen and health benefits make them a wonderful addition to a balanced diet.
