Mustard Greens (Cooked, Blanched, Drained with Salt)
Mustard greens are a vibrant leafy green vegetable that boasts a bold, peppery flavor. When cooked, blanched, and drained with salt, they retain a rich nutrient profile that makes them an excellent addition to a healthy, balanced diet. These greens are not only delicious but also provide a wealth of essential vitamins and minerals, perfect for boosting overall health.
Hereβs a closer look at the nutritional breakdown for mustard greens:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 26.0 kcal |
| Protein | 2.56 g |
| Total Fat | 0.47 g |
| Saturated Fat | 0.012 g |
| Carbohydrates | 4.51 g |
| Dietary Fiber | 2.0 g |
| Sugars | 1.41 g |
| Calcium | 118.0 mg |
| Iron | 0.87 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 42.0 mg |
| Potassium | 162.0 mg |
| Sodium | 9.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.146 Β΅g |
| Manganese | 0.0 mg |
| Selenium | 0.6 Β΅g |
| 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 Β΅g |
| Vitamin B12 | 0.0 Β΅g |
| Vitamin A | 618.0 Β΅g |
| Vitamin E | 1.78 mg |
| Vitamin D2 | 0.0 Β΅g |
Key Benefits of Mustard Greens:
-
Low in Calories, High in Nutrients: At just 26 kcal per 100g, mustard greens are a low-calorie food that still packs a punch when it comes to vitamins and minerals. They are especially high in Vitamin A, which is essential for maintaining healthy vision and supporting immune function.
-
Rich in Fiber: With 2 grams of fiber per serving, mustard greens can aid digestion, promote gut health, and help regulate blood sugar levels.
-
Packed with Vitamin C: With more than 25 mg of Vitamin C, mustard greens contribute to your daily antioxidant intake, supporting skin health and boosting immune defenses.
-
Excellent Source of Calcium and Magnesium: These greens offer a significant amount of calcium, making them a great choice for bone health, while magnesium supports muscle function and cardiovascular health.
-
Iron for Energy: Mustard greens contain iron, a mineral crucial for the formation of red blood cells and preventing fatigue.
Allergen Information:
Mustard greens are naturally allergen-free, making them a safe choice for most diets. However, people with a mustard seed allergy should avoid mustard greens, as they are from the same plant family (Brassicaceae).
Dietary Preferences:
- Vegan: Mustard greens are plant-based and suitable for vegans.
- Gluten-Free: Naturally free of gluten, making them an excellent option for those with celiac disease or gluten sensitivity.
- Low-Calorie: With only 26 calories per 100g, mustard greens are ideal for those following a low-calorie diet.
- High-Fiber: The fiber content in mustard greens makes them a great addition to high-fiber diets, aiding in digestion and overall gut health.
Tips for Cooking Mustard Greens:
- Blanching: Blanching mustard greens helps to soften their naturally bitter taste, making them more palatable and easier to digest. It also helps preserve their vibrant green color.
- Pairing with Other Ingredients: Mustard greens can be cooked with other vegetables or added to soups, stews, and casseroles for an extra boost of nutrition. They also pair well with proteins like chicken, fish, or tofu.
- Seasoning: A pinch of salt, garlic, or a dash of vinegar can enhance the flavor of cooked mustard greens. For a deeper taste, try sautΓ©ing them with onions or adding a sprinkle of red pepper flakes for some heat.
Conclusion:
Mustard greens, when cooked, blanched, and drained, offer a delightful and nutritious addition to your meals. With a wealth of vitamins, minerals, and antioxidants, these greens are a powerhouse of nutrients that contribute to overall health. Whether enjoyed as a side dish or incorporated into soups, salads, or casseroles, mustard greens provide a flavorful and healthy option for any diet. Their low calorie and high nutrient content make them a must-have in any well-balanced diet.
