Mustard Greens (Frozen, Cooked, Blanched, Drained, with Salt)
Mustard greens, a nutrient-rich leafy vegetable, offer a delightful addition to your meals, especially when frozen and cooked. These vibrant greens are not only a tasty option but also pack a punch in terms of nutritional value, making them an excellent choice for health-conscious individuals.
When prepared and preserved through freezing, mustard greens retain a substantial amount of their beneficial nutrients, providing a rich source of fiber, vitamins, and minerals. Whether you’re looking to include more leafy greens in your diet or seeking a quick and convenient vegetable to complement your main dishes, frozen mustard greens are a fantastic option.
Below, we provide the detailed nutritional information for Mustard Greens (Frozen, Cooked, Blanched, Drained, with Salt) to help you make an informed choice:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 19 kcal |
| Protein | 2.27 g |
| Fat | 0.25 g |
| Saturated Fats | 0.013 g |
| Carbohydrates | 3.11 g |
| Fiber | 2.8 g |
| Sugar | 0.32 g |
| Calcium | 101 mg |
| Iron | 1.12 mg |
| Magnesium | 13 mg |
| Phosphorus | 24 mg |
| Potassium | 139 mg |
| Sodium | 261 mg |
| Zinc | 0.2 mg |
| Copper | 0.058 mcg |
| Manganese | 0.294 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 13.8 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.053 mg |
| Niacin (B3) | 0.258 mg |
| Vitamin B6 | 0.108 mg |
| Folate (B9) | 70 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 354 mcg |
| Vitamin E | 1.35 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Mustard greens are naturally free from common allergens such as gluten, dairy, and nuts. However, when prepared with added salt or other seasonings, it’s essential to check the ingredients for any hidden allergens. If you are sensitive to sodium, be mindful of the added salt content in the preparation process.
Dietary Preferences:
Mustard greens are suitable for a wide variety of dietary preferences, including:
- Vegan: They are plant-based and can be included in any vegan diet.
- Vegetarian: As a non-animal product, they are an excellent choice for vegetarians.
- Low-Calorie Diets: With only 19 calories per 100g, they are an ideal option for those seeking to control their calorie intake.
- Low-Sodium Diets: While they contain some sodium, you can control the salt level during cooking for those on low-sodium diets.
Nutritional Benefits:
Mustard greens are not just a tasty vegetable but also a powerhouse of nutrients. They are packed with fiber, which aids in digestion and supports overall gut health. The rich vitamin A content supports vision and skin health, while the high levels of vitamin C and iron boost your immune system and promote healthy blood circulation. The presence of calcium and magnesium contributes to bone health, making mustard greens an excellent choice for individuals looking to strengthen their skeletal system.
Furthermore, these greens are low in calories and fat, making them a great choice for anyone looking to maintain a healthy weight. The fiber content also helps keep you feeling full, which can assist in weight management by reducing the likelihood of overeating.
Tips for Cooking:
When using frozen, cooked, and blanched mustard greens, you can enjoy their benefits with minimal effort. Here are a few simple ways to incorporate them into your meals:
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Sauté: Heat a bit of olive oil and garlic in a pan, then add the thawed mustard greens. Sauté for a few minutes until heated through, and season to taste with salt and pepper.
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Soup: Add them to soups or stews for a nutritional boost. Their mild flavor complements broths and creamy soups alike.
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Smoothies: For a vitamin-packed smoothie, blend mustard greens with fruits like apples or berries, adding a bit of ginger for extra flavor.
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Side Dish: Serve them as a side dish, paired with your favorite protein like grilled chicken, fish, or tofu for a well-rounded meal.
Conclusion:
Frozen mustard greens are an excellent choice for adding a nutritious and flavorful component to your meals. With their impressive range of vitamins, minerals, and fiber, they make a great addition to any healthy diet. Easy to store, versatile in cooking, and packed with nutrients, mustard greens can enhance your culinary creations while supporting your health goals.
Make sure to explore different preparation methods to enjoy the full potential of these greens in your meals. Whether you’re making a hearty stew or a fresh salad, mustard greens are sure to be a valuable ingredient in your kitchen.
